Comparing Nutrients in 14 ounces Van's, Gluten Free, Totally Original Waffles VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	34% 984kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	17% 22g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	13.6% 9.84g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.14g	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21% 12g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	134% 2016mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.96% 183g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Van's, Gluten Free, Totally Original Waffles versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Van's, Gluten Free, Totally Original Waffles vs Canned Carrots with Salt:

• 14 ounces of Van's, Gluten Free, Totally Original Waffles have 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.7 times more Vitamin B6 and 1.3 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Van's, Gluten Free, Totally Original Waffles vs Canned Carrots with Salt:

• 14 ounces of Van's, Gluten Free, Totally Original Waffles have 1.9 times more Calcium, 3.9 times more Magnesium, 2 times more Manganese, 14.4 times more Phosphorus, 2.1 times more Sodium and 2.1 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.5 times more Potassium and 2 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned Carrots with Salt contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Van's, Gluten Free, Totally Original Waffles as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Van's, Gluten Free, Totally Original Waffles have 9.9 times more Energy, 43.3 times more Fat, 21.7 times more Saturated Fat, 70 times more Omega 3, 20.2 times more Omega 6, 7.3 times more Carbohydrate and 4.7 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein