Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heatVS Almonds

Weight per 500 calories

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

190g

Almonds

86.4g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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17.3%17g

Fat

44.5%43g

17 gvs43 g

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

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4.64%1.5g

Saturated Fat

10.3%3.3g

1.5 gvs3.3 g

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

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91%1.46g

Omega 3

0.16%0.003g

1.46 gvs0.003 g

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

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18%3.03g

Omega 6

62.6%10.6g

3.03 gvs10.6 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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63%82g

Carbohydrate

14.3%18.6g

82 gvs18.6 g

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

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4.54%3.3g

Sugars

5.2%3.76g

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

3.3 gvs3.76 g

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

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1.3%0.95g

Fructose

0.13%0.095g

≤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]

0.95 gvs0.095 g

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

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%0.82g

Glucose

%0.15g

0.82 gvs0.15 g

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

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%1.5g

Sucrose

%3.4g

1.5 gvs3.4 g

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

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7%2.66g

Fiber

28.4%10.8g

2.66 gvs10.8 g

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

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9.23%5.17g

Protein

32.6%18.3g

5.17 gvs18.3 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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12.7%0.15mg

Vitamin B1

14.8%0.18mg

Thiamine

0.15 mgvs0.18 mg

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

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5.85%0.076mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.076 mgvs0.98 mg

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

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21.4%3.43mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

3.43 mgvs3.12 mg

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

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18.3%0.91mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.91 mgvs0.41 mg

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

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9.8%0.13mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.13 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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3.8%15.2μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

15.2 μgvs38 μg

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

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212%5.1μg

Vitamin B12

0%0μg

Cobalamin

5.1 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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12%1.83mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.83 mgvs22 mg

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

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17.6%21μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

21 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

7.6%76mg

Calcium

23.2%232mg

76 mgvs232 mg

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

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19%0.17mg

Copper

99%0.89mg

0.17 mgvs0.89 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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15%1.2mg

Iron

40%3.2mg

1.2 mgvs3.2 mg

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

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14%59mg

Magnesium

55.5%233mg

59 mgvs233 mg

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

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64.6%1.5mg

Manganese

82%1.9mg

1.5 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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98%683mg

Phosphorus

59.3%415mg

683 mgvs415 mg

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

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6.93%236mg

Potassium

18.6%633mg

236 mgvs633 mg

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

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1.4%0.76μg

Selenium

6.44%3.54μg

0.76 μgvs3.54 μg

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

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64%960mg

Sodium

0.058%0.86mg

960 mgvs0.86 mg

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

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8.64%0.95mg

Zinc

24.5%2.7mg

0.95 mgvs2.7 mg

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

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2.23%82.5g

Water

0.1%3.8g

82.5 gvs3.8 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Waffles, gluten-free, frozen, ready-to-heatVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: