Comparing Nutrients in 14 ounces Udi's, Gluten Free, Whole Grain Dinner Rolls VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	45% 1306kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	124% 161g	130g per day for Men 19-50 years
Sugars	23% 16.7g	9.47% 6.87g	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	3.94% 2.86g	2.74% 2g	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	% 2.06g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.14g	g per day for Men 19-50 years
Fiber	117% 44.5g	NA	38g per day for Men 19-50 years
Protein	83.6% 47g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.5% 0.27mg	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.8% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	47% 468mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	42.8% 0.38mg	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	81.4% 6.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	153% 3.5mg	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	132% 925mg	196% 1369mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	134% 2016mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.2% 119g	4.96% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Van's, Gluten Free, Totally Original Waffles:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 4.6 times more Vitamin B1, 9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Van's, Gluten Free, Totally Original Waffles:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.5 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese, 2.3 times more Potassium, 62.5 times more Selenium and 2.5 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Phosphorus and 1.5 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Van's, Gluten Free, Totally Original Waffles have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 times more Energy, 1.4 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Omega 3, 2 times more Omega 6, 2.4 times more Sugars and 3.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Van's, Gluten Free, Totally Original Waffles have similar amounts of Carbohydrate per 14 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.