Comparing Nutrients in 100 grams Waffles, gluten-free, frozen, ready-to-heat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Almonds	Recommended Dietary Allowance
Energy	9.07% 263kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.84g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.38% 1.6g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	16% 21g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	6.7% 4.86g	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	0.69% 0.5g	0.014% 0.01g	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	% 0.43g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 4.75g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	10.5% 0.14mg	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% 8μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	112% 2.68μg	0% 0μg	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	6.4% 0.96mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Almonds	Recommended Dietary Allowance
Calcium	4% 40mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	122% 1.1mg	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	7.88% 0.63mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	97% 2.23mg	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	51.3% 359mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Waffles, gluten-free, frozen, ready-to-heat versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Waffles, gluten-free, frozen, ready-to-heat vs Roasted Almonds:

• 100 grams of Waffles, gluten-free, frozen, ready-to-heat have 1.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 29.9 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 24.9 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Roasted Almonds provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Waffles, gluten-free, frozen, ready-to-heat vs Roasted Almonds:

• 100 grams of Waffles, gluten-free, frozen, ready-to-heat have 168.3 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 6.7 times more Calcium, 12.3 times more Copper, 5.9 times more Iron, 9 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 5.8 times more Potassium, 5 times more Selenium and 6.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• 100 grams of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Waffles, gluten-free, frozen, ready-to-heat have 77 times more Omega 3 and 2 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 2.3 times more Energy, 5.9 times more Fat, 5.2 times more Saturated Fat, 8.1 times more Omega 6, 2.8 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3