Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Roasted Almonds

Weight per 500 calories

Waffles, whole wheat, lowfat, frozen, ready-to-heat

195g

Roasted Almonds

83.6g

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

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Waffles, whole wheat, lowfat, frozen, ready-to-heat

11%

12%

77%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Roasted 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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7.16%6.95g

Fat

45.3%44g

6.95 gvs44 g

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

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4.34%1.4g

Saturated Fat

10.7%3.42g

1.4 gvs3.42 g

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

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16%0.26g

Omega 3

0.52%0.008g

0.26 gvs0.008 g

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

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15%2.52g

Omega 6

63.7%11g

2.52 gvs11 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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73.6%96g

Carbohydrate

13.5%17.6g

96 gvs17.6 g

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

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11.5%8.35g

Sugars

5.6%4.06g

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

8.35 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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]

NA gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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22%8.37g

Fiber

24%9.1g

8.37 gvs9.1 g

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

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25%14g

Protein

31.3%17.5g

14 gvs17.5 g

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

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Vitamins

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Roasted Almonds

33.5%302μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

302 μgvs0 μg

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

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69.6%0.83mg

Vitamin B1

5.37%0.064mg

Thiamine

0.83 mgvs0.064 mg

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

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72.7%0.95mg

Vitamin B2

77%1mg

Riboflavin

0.95 mgvs1 mg

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

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69.5%11mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

11 mgvs3.04 mg

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

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14.4%0.72mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.72 mgvs0.27 mg

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

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85.5%1.1mg

Vitamin B6

8.75%0.11mg

Pyridoxine

1.1 mgvs0.11 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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27.7%111μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

111 μgvs46 μg

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

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 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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5.3%0.8mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0.8 mgvs20 mg

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

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5.35%6.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.42 μgvs0 μg

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

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Minerals

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Roasted Almonds

28%278mg

Calcium

22.4%224mg

278 mgvs224 mg

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

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41.7%0.38mg

Copper

102%0.92mg

0.38 mgvs0.92 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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156%12.5mg

Iron

39%3.1mg

12.5 mgvs3.1 mg

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

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30%126mg

Magnesium

55.5%233mg

126 mgvs233 mg

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

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145%3.33mg

Manganese

81%1.87mg

3.33 mgvs1.87 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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79.5%556mg

Phosphorus

56.3%394mg

556 mgvs394 mg

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

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9.4%319mg

Potassium

17.5%596mg

319 mgvs596 mg

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

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108%59.3μg

Selenium

3.04%1.67μg

59.3 μgvs1.67 μg

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

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72.2%1084mg

Sodium

0.17%2.5mg

1084 mgvs2.5 mg

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

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20.7%2.28mg

Zinc

25%2.77mg

2.28 mgvs2.77 mg

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

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2%74.7g

Water

0.054%2g

74.7 gvs2 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, whole wheat, lowfat, frozen, ready-to-heat vs Roasted Almonds:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 13 times more Vitamin B1, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 9.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 25.1 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Roasted Almonds:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.2 times more Calcium, 4 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 35.5 times more Selenium and 432 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.4 times more Copper, 1.8 times more Magnesium and 1.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 30.9 times more Omega 3, 5.4 times more Carbohydrate and 2.1 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 6.3 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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