Comparing Nutrients in 1 kilogram Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	91% 2650kcal	85.5% 2480kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	84.7% 82.2g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	312% 405g	130g per day for Men 19-50 years
Sugars	88% 64g	24% 17.3g	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	33.8% 24.5g	6.9% 5g	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	% 17g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.9g	g per day for Men 19-50 years
Fiber	195% 74g	NA	38g per day for Men 19-50 years
Protein	239% 134g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	51.5% 0.67mg	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	188% 750μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	103% 1030mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	108% 0.97mg	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	313% 25mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	385% 8.86mg	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	326% 2280mg	493% 3450mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	339% 5080mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10% 369g	12.5% 462g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain Bread versus 1 kg of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 1 kilogram of Multi-grain Bread has 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.
• While 1 kg of Van's, Gluten Free, Totally Original Waffles contains 1.4 times more Vitamin B5 and 5.2 times more Vitamin K than Multi-grain Bread.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 1 kilogram of Multi-grain Bread has 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.
• While 1 kg of Van's, Gluten Free, Totally Original Waffles contains 1.5 times more Phosphorus and 1.3 times more Sodium than Multi-grain Bread.
• 1 kilogram of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 3.7 times more Sugars, 4.9 times more Fructose and 4.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 1 kg of Van's, Gluten Free, Totally Original Waffles contains 1.9 times more Fat and 3.8 times more Omega 3 than Multi-grain Bread.
• Both Multi-grain Bread and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Energy, Saturated Fat, Omega 6 and Carbohydrate per one kilogram.