Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	35% 1020kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	209% 271g	130g per day for Men 19-50 years
Sugars	23.5% 17g	57% 41.4g	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	NA	0.99% 0.71g	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	NA	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 38.5g	g per day for Men 19-50 years
Fiber	45% 17g	51% 19.4g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	55% 0.71mg	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	56.6% 226μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	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	11% 1.63mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	56.8% 568mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	87% 0.78mg	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	319% 25.5mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	158% 3.64mg	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	162% 1135mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B5, 7.1 times more Vitamin E and 4.3 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B9 per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 3.5 times more Selenium and 14.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.3 times more Potassium and 1.3 times more Sodium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Calcium, Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, with whole wheat contain 1.8 times more Energy, 5 times more Fat, 6.1 times more Saturated Fat, 6.7 times more Omega 3, 5.4 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Fiber and Protein per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.