Comparing Nutrients in 100 calories Van's, Gluten Free, Totally Original Waffles VS Multi-grain Bread

Weight per 100 calories

• Van's, Gluten Free, Totally Original Waffles: 40.3g
• Multi-grain Bread: 37.7g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Van's, Gluten Free, Totally Original Waffles or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	4.83% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	3.33% 2.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.28% 0.2g	1.28% 0.92g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.17g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	NA	7.35% 2.8g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	8.77% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.24% 0.016mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	9.53% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.08% 0.027mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.81% 3.23μg	7.08% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.042% 0.038mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4.35% 0.039mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.82% 0.23mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	33.2% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	1.44% 48.8mg	2.55% 86.8mg	3400mg per day for Men 19-50 years
Selenium	0.29% 0.16μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	5.83% 0.64mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Vitamin B5 and 5.6 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 100 calories for Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.6 times more Phosphorus and 1.4 times more Sodium than Multi-grain Bread.
• While Multi-grain Bread contains 2 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 1.8 times more Potassium, 77 times more Selenium and 2.9 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 100 calories:

• Van's, Gluten Free, Totally Original Waffles have 2.1 times more Fat and 4 times more Omega 3 than Multi-grain Bread.
• While Multi-grain Bread contains 3.5 times more Sugars, 4.6 times more Fructose and 4.2 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Multi-grain Bread have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 100 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 100 kcal.