Comparing Nutrients in 100 calories Waffles, gluten-free, frozen, ready-to-heatVS Roasted Almonds

Weight per 100 calories

Waffles, gluten-free, frozen, ready-to-heat

38g

Roasted Almonds

16.7g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 100 calories - Waffles, gluten-free, frozen, ready-to-heat or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Waffles, gluten-free, frozen, ready-to-heatvs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.47%3.36g

Fat

9.06%8.8g

3.36 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.93%0.3g

Saturated Fat

2.14%0.68g

0.3 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g

Omega 3

0.1%0.002g

0.29 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.57%0.61g

Omega 6

12.7%2.16g

0.61 gvs2.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.6%16.4g

Carbohydrate

2.7%3.5g

16.4 gvs3.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.91%0.66g

Sugars

1.12%0.81g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.66 gvs0.81 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.26%0.19g

Fructose

0.002%0.002g

≤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]

0.19 gvs0.002 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g

Glucose

%0.002g

0.16 gvs0.002 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.3g

Sucrose

%0.79g

0.3 gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.4%0.53g

Fiber

4.8%1.82g

0.53 gvs1.82 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.85%1.03g

Protein

6.26%3.5g

1.03 gvs3.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waffles, gluten-free, frozen, ready-to-heatvs Roasted Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.53%0.03mg

Vitamin B1

1.07%0.013mg

Thiamine

0.03 mgvs0.013 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.17%0.015mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.015 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.3%0.69mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.69 mgvs0.61 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.65%0.18mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.18 mgvs0.054 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.96%0.025mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.025 mgvs0.023 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.76%3.04μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

3.04 μgvs9.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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42.5%1μg

Vitamin B12

0%0μg

Cobalamin

1 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.43%0.37mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.37 mgvs4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.5%4.22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.22 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waffles, gluten-free, frozen, ready-to-heatvs Roasted Almonds

1.52%15.2mg

Calcium

4.5%45mg

15.2 mgvs45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.76%0.034mg

Copper

20.4%0.18mg

0.034 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3%0.24mg

Iron

7.8%0.62mg

0.24 mgvs0.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.8%11.8mg

Magnesium

11%46.7mg

11.8 mgvs46.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

16.2%0.37mg

0.3 mgvs0.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.5%137mg

Phosphorus

11.3%78.8mg

137 mgvs78.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%47mg

Potassium

3.5%119mg

47 mgvs119 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.28%0.15μg

Selenium

0.61%0.33μg

0.15 μgvs0.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%192mg

Sodium

0.033%0.5mg

192 mgvs0.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.73%0.19mg

Zinc

5.03%0.55mg

0.19 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.45%16.5g

Water

0.011%0.4g

16.5 gvs0.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Waffles, gluten-free, frozen, ready-to-heat have 2.4 times more Vitamin B1, 3.4 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 13.2 times more Vitamin B2, 3 times more Vitamin B9 and 10.9 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
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 kcal.

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

Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Phosphorus and 382.8 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.9 times more Calcium, 5.4 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Potassium and 2.9 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Waffles, gluten-free, frozen, ready-to-heat have 175.1 times more Omega 3 and 4.7 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.6 times more Fat, 2.3 times more Saturated Fat, 3.6 times more Omega 6, 3.4 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Energy and Sugars per 100 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Waffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticksRoasted AlmondsVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Waffles, gluten-free, frozen, ready-to-heatVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Waffles, gluten-free, frozen, ready-to-heat or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: