Comparing Nutrients in 14 ounces Van's, Gluten Free, Totally Original Waffles VS 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	34% 984kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	132% 172g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	35% 25.4g	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	2.74% 2g	13.4% 9.72g	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	% 1.7g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 0g	g per day for Men 19-50 years
Fiber	NA	77.3% 29.4g	38g per day for Men 19-50 years
Protein	21% 12g	95% 53g	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	27.5% 0.33mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	80.3% 1.04mg	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	7.94% 31.8μg	74.4% 298μg	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	0.44% 0.4mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	4.63% 5.56μg	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	19% 191mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	124% 1.1mg	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	27.8% 2.22mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	349% 8.04mg	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	196% 1369mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	134% 2016mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	4.96% 183g	3.96% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.4 times more Vitamin B5 and 5.2 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 14 ounces for Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Water than Multi-grain Bread.
• While Multi-grain Bread contains 2.1 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium, 82.3 times more Selenium and 3.1 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 14 ounces:

• Van's, Gluten Free, Totally Original Waffles have 1.9 times more Fat and 3.8 times more Omega 3 than Multi-grain Bread.
• While Multi-grain Bread contains 3.7 times more Sugars, 4.9 times more Fructose and 4.5 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 14 oz.
• Both Van's, Gluten Free, Totally Original Waffles as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 14 oz.