Comparing Nutrients in 14 ounces Waffles, gluten-free, frozen, ready-to-heat VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	36% 1044kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	202% 263g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	4.7% 3.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 3.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	107% 40.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	113% 1.47mg	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	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.4% 3.8mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	16% 159mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	242% 2.18mg	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	31.3% 2.5mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	423% 9.73mg	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	204% 1425mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.39% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5.5 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.6 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin K per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have 12.1 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 6 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 5.3 times more Magnesium, 3.1 times more Manganese, 3.1 times more Potassium, 43.5 times more Selenium and 5.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Phosphorus and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 3.2 times more Omega 6, 1.5 times more Carbohydrate, 7.3 times more Fiber and 4.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Omega 3 per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.