Comparing Nutrients in 1 kilogram 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	91% 2630kcal	156% 4530kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	510% 663g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12% 8.6g	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	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	% 4.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 8.6g	g per day for Men 19-50 years
Fiber	37% 14g	268% 102g	38g per day for Men 19-50 years
Protein	48.6% 27g	201% 113g	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	66.7% 0.8mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	285% 3.7mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	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	64% 9.6mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	114% 137μg	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	40% 400mg	238% 2380mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	610% 5.5mg	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	78.8% 6.3mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	1066% 24.5mg	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	513% 3590mg	534% 3740mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	292% 4380mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	11.7% 434g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.