Comparing Nutrients in 300 calories Blanched AlmondsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

Blanched Almonds

50.8g

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

114g

Blanched Almonds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

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

30%

66%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.5%26.7g

Fat

10.4%10g

26.7 gvs10 g

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

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6.3%2g

Saturated Fat

2.8%0.89g

2 gvs0.89 g

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

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0.13%0.002g

Omega 3

55%0.88g

0.002 gvs0.88 g

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

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37%6.3g

Omega 6

10.7%1.8g

6.3 gvs1.8 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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7.3%9.5g

Carbohydrate

37.8%49g

9.5 gvs49 g

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

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3.25%2.35g

Sugars

2.72%1.97g

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

2.35 gvs1.97 g

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

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0%0g

Fructose

0.79%0.57g

≤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 gvs0.57 g

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

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%0.015g

Glucose

%0.49g

0.015 gvs0.49 g

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

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%2.27g

Sucrose

%0.9g

2.27 gvs0.9 g

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

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13.2%5.03g

Fiber

4.2%1.6g

5.03 gvs1.6 g

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

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19.4%11g

Protein

5.54%3.1g

11 gvs3.1 g

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

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Vitamins

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

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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8.1%0.097mg

Vitamin B1

7.6%0.091mg

Thiamine

0.097 mgvs0.091 mg

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

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28%0.36mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.36 mgvs0.046 mg

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

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11%1.78mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs2.06 mg

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

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3.2%0.16mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.16 mgvs0.55 mg

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

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4.5%0.058mg

Vitamin B6

5.88%0.076mg

Pyridoxine

0.058 mgvs0.076 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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6.23%25μg

Vitamin B9

2.3%9.13μg

Folates and Folic Acid

25 μgvs9.13 μg

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

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0%0μg

Vitamin B12

127%3.06μg

Cobalamin

0 μgvs3.06 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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80.5%12mg

Vitamin E

7.3%1.1mg

Tocopherols and Tocotrienols

12 mgvs1.1 mg

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

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0%0μg

Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

0 μgvs12.7 μg

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

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Minerals

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

12%120mg

Calcium

4.56%45.6mg

120 mgvs45.6 mg

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

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58%0.52mg

Copper

11.3%0.1mg

0.52 mgvs0.1 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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21%1.67mg

Iron

9%0.72mg

1.67 mgvs0.72 mg

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

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32.4%136mg

Magnesium

8.4%35.4mg

136 mgvs35.4 mg

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

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40.6%0.93mg

Manganese

38.7%0.89mg

0.93 mgvs0.89 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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35%245mg

Phosphorus

58.5%410mg

245 mgvs410 mg

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

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9.86%335mg

Potassium

4.16%141mg

335 mgvs141 mg

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

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2.96%1.63μg

Selenium

0.83%0.46μg

1.63 μgvs0.46 μg

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

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0.64%9.66mg

Sodium

38.4%576mg

9.66 mgvs576 mg

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

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13.7%1.5mg

Zinc

5.2%0.57mg

1.5 mgvs0.57 mg

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

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0.062%2.3g

Water

1.34%49.5g

2.3 gvs49.5 g

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

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Lets compare vitamin content per 300 calories of Blanched Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

Blanched Almonds have 7.9 times more Vitamin B2, 2.7 times more Vitamin B9 and 11 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

Blanched Almonds have 2.6 times more Calcium, 5.1 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 2.4 times more Potassium and 2.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.7 times more Phosphorus and 59.6 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Manganese per 300 kcal.
Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 2.6 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Omega 6, 3.2 times more Fiber and 3.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 431.8 times more Omega 3 and 5.2 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy and Sugars per 300 kcal.
Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsWaffles, gluten-free, frozen, ready-to-heatVS Roasted AlmondsBlanched AlmondsVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: