Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Waffles, gluten-free, frozen, ready-to-heat: 114g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.7 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	37.8% 49g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	2.72% 1.97g	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	0.27% 0.2g	0.79% 0.57g	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	% 0.26g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0.9g	g per day for Men 19-50 years
Fiber	5.2% 1.97g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	5.88% 0.076mg	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	1.15% 4.6μg	2.3% 9.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	127% 3.06μg	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	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	11.3% 0.1mg	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	4.6% 0.37mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	38.7% 0.89mg	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	5.36% 37.5mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	0.83% 0.46μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.4 times more Vitamin B2 than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.3 times more Vitamin B1, 5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B9 in 300 kcal.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

• Waffles, gluten-free, frozen, ready-to-heat contain 2.5 times more Calcium, 1.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 4.5 times more Manganese, 10.9 times more Phosphorus, 2.5 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 4.2 times more Saturated Fat, 1.3 times more Sugars and 1.2 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 39.3 times more Omega 3, 2.1 times more Omega 6 and 1.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.