Comparing Nutrients in 500 calories AlmondsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Almonds

86.4g

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

190g

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 500 calories - Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

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

30%

66%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

17.3%17g

43 gvs17 g

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

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10.3%3.3g

Saturated Fat

4.64%1.5g

3.3 gvs1.5 g

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

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0.16%0.003g

Omega 3

91%1.46g

0.003 gvs1.46 g

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

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62.6%10.6g

Omega 6

18%3.03g

10.6 gvs3.03 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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14.3%18.6g

Carbohydrate

63%82g

18.6 gvs82 g

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

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5.2%3.76g

Sugars

4.54%3.3g

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

3.76 gvs3.3 g

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

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0.13%0.095g

Fructose

1.3%0.95g

≤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]

0.095 gvs0.95 g

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

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%0.15g

Glucose

%0.82g

0.15 gvs0.82 g

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

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%3.4g

Sucrose

%1.5g

3.4 gvs1.5 g

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

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28.4%10.8g

Fiber

7%2.66g

10.8 gvs2.66 g

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

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32.6%18.3g

Protein

9.23%5.17g

18.3 gvs5.17 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

12.7%0.15mg

Thiamine

0.18 mgvs0.15 mg

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

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75.6%0.98mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.98 mgvs0.076 mg

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

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19.5%3.12mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs3.43 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.13%0.41mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.41 mgvs0.91 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.1%0.12mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.12 mgvs0.13 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

3.8%15.2μg

Folates and Folic Acid

38 μgvs15.2 μg

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

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0%0μg

Vitamin B12

212%5.1μg

Cobalamin

0 μgvs5.1 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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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148%22mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

22 mgvs1.83 mg

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

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0%0μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

0 μgvs21 μg

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

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Minerals

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

23.2%232mg

Calcium

7.6%76mg

232 mgvs76 mg

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

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99%0.89mg

Copper

19%0.17mg

0.89 mgvs0.17 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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40%3.2mg

Iron

15%1.2mg

3.2 mgvs1.2 mg

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

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55.5%233mg

Magnesium

14%59mg

233 mgvs59 mg

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

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82%1.9mg

Manganese

64.6%1.5mg

1.9 mgvs1.5 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

98%683mg

415 mgvs683 mg

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

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18.6%633mg

Potassium

6.93%236mg

633 mgvs236 mg

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

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6.44%3.54μg

Selenium

1.4%0.76μg

3.54 μgvs0.76 μg

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

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0.058%0.86mg

Sodium

64%960mg

0.86 mgvs960 mg

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

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24.5%2.7mg

Zinc

8.64%0.95mg

2.7 mgvs0.95 mg

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

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0.1%3.8g

Water

2.23%82.5g

3.8 gvs82.5 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

Almonds have 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.
While Waffles, gluten-free, frozen, ready-to-heat contain 2.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

Almonds have 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.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.6 times more Phosphorus and 1111.8 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 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.
While Waffles, gluten-free, frozen, ready-to-heat contain 565.1 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
Both Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy and Sugars per 500 kcal.
Both Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: