Comparing Nutrients in 100 calories Blanched Almonds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 100 calories

• Blanched Almonds: 17g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g

Blanched Almonds have 2.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	2.3% 1.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.7% 60.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4% 40mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.34% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	4.14% 0.46mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Blanched Almonds have 25.2 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 11.4 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Blanched Almonds have 2.3 times more Copper, 1.8 times more Magnesium and 1.8 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.4 times more Calcium, 4.5 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 21.9 times more Selenium and 67.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 6.4 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 76.3 times more Omega 3, 6 times more Carbohydrate and 2.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Energy and Fiber per 100 kcal.
• Both Blanched Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.