Comparing Nutrients in 1 kilogram Van's, Gluten Free, Totally Original Waffles VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	85.5% 2480kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	624% 811g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12% 8.8g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	53.4% 30g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	488% 78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	115% 1.5mg	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	20% 80μg	52.5% 210μg	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% 0mg	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	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	48% 480mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	494% 4.45mg	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	70% 5.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	493% 3450mg	514% 3600mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	126% 4280mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	273% 30mg	11mg per day for Men 19-50 years
Water	12.5% 462g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Rice cake, cracker (include hain mini rice cakes) per 1 kg

Compare the macro and micronutrient content in 1 kg of Van's, Gluten Free, Totally Original Waffles versus 1 kg of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 1.4 times more Vitamin B1 and 3.8 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• 1 kilogram of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 4.4 times more Calcium and 7.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 4.6 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 3.5 times more Potassium, 61.5 times more Selenium and 5.6 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium
• 1 kilogram of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 1.9 times more Fat, 51.3 times more Omega 3 and 2 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 1.6 times more Energy, 2 times more Carbohydrate and 2.4 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Saturated Fat and Omega 6 per one kilogram.
• 1 kilogram of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3