Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heatVS Almonds

Weight per 300 calories

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

114g

Almonds

51.8g

Almonds have 2.2 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 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Almonds?

Macros Ratio

Protein Fat Carbs

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

30%

66%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

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

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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10.4%10g

Fat

26.7%26g

10 gvs26 g

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

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2.8%0.89g

Saturated Fat

6.16%1.97g

0.89 gvs1.97 g

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

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55%0.88g

Omega 3

0.097%0.002g

0.88 gvs0.002 g

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

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10.7%1.8g

Omega 6

37.6%6.4g

1.8 gvs6.4 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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37.8%49g

Carbohydrate

8.6%11g

49 gvs11 g

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

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2.72%1.97g

Sugars

3.1%2.25g

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

1.97 gvs2.25 g

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

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0.79%0.57g

Fructose

0.079%0.057g

≤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]

0.57 gvs0.057 g

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

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%0.49g

Glucose

%0.088g

0.49 gvs0.088 g

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

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%0.9g

Sucrose

%2.05g

0.9 gvs2.05 g

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

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4.2%1.6g

Fiber

17%6.48g

1.6 gvs6.48 g

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

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5.54%3.1g

Protein

19.6%11g

3.1 gvs11 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 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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7.6%0.091mg

Vitamin B1

8.85%0.11mg

Thiamine

0.091 mgvs0.11 mg

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

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3.5%0.046mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.046 mgvs0.59 mg

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

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13%2.06mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs1.87 mg

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

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11%0.55mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.55 mgvs0.24 mg

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

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5.88%0.076mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.076 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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2.3%9.13μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

9.13 μgvs22.8 μg

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

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127%3.06μg

Vitamin B12

0%0μg

Cobalamin

3.06 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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7.3%1.1mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.1 mgvs13.3 mg

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

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10.6%12.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.7 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 Almonds

4.56%45.6mg

Calcium

14%139mg

45.6 mgvs139 mg

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

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11.3%0.1mg

Copper

59.4%0.53mg

0.1 mgvs0.53 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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9%0.72mg

Iron

24%1.92mg

0.72 mgvs1.92 mg

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

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8.4%35.4mg

Magnesium

33.3%140mg

35.4 mgvs140 mg

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

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38.7%0.89mg

Manganese

49%1.13mg

0.89 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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58.5%410mg

Phosphorus

35.6%249mg

410 mgvs249 mg

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

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4.16%141mg

Potassium

11%380mg

141 mgvs380 mg

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

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0.83%0.46μg

Selenium

3.86%2.12μg

0.46 μgvs2.12 μg

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

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38.4%576mg

Sodium

0.035%0.52mg

576 mgvs0.52 mg

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

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5.2%0.57mg

Zinc

14.7%1.6mg

0.57 mgvs1.6 mg

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

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1.34%49.5g

Water

0.062%2.3g

49.5 gvs2.3 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 Waffles, gluten-free, frozen, ready-to-heat vs Almonds:

Waffles, gluten-free, frozen, ready-to-heat have 2.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
While Almonds contain 12.9 times more Vitamin B2, 2.5 times more Vitamin B9 and 12.1 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

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

Waffles, gluten-free, frozen, ready-to-heat have 1.6 times more Phosphorus and 1111.8 times more Sodium than Almonds.
While Almonds contain 3.1 times more Calcium, 5.3 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.7 times more Potassium, 4.7 times more Selenium and 2.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 300 calories:

Waffles, gluten-free, frozen, ready-to-heat have 565.1 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
While Almonds contain 2.6 times more Fat, 2.2 times more Saturated Fat, 3.5 times more Omega 6, 4.1 times more Fiber and 3.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Almonds have similar amounts of Energy and Sugars per 300 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Waffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticksAlmondsVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heatVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: