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Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original WafflesVS Multi-grain Bread

Weight per 300 calories

Van's, Gluten Free, Totally Original Waffles
121g
Multi-grain Bread
113g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Multi-grain Bread?

Macros Ratio

Protein Fat Carbs

Van's, Gluten Free, Totally Original Waffles
5%
30%
65%
Multi-grain Bread
20%
14%
66%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.3%9.94g
Fat
4.94%4.8g
9.94 gvs4.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.95%0.94g
Saturated Fat
3.1%0.99g
0.94 gvs0.99 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58.2%0.93g
Omega 3
14.5%0.23g
0.93 gvs0.23 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.3%1.93g
Omega 6
11%1.9g
1.93 gvs1.9 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.7%49g
Carbohydrate
37.7%49g
49 gvs49 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.9%2.1g
Sugars
9.98%7.23g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.1 gvs7.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.83%0.6g
Fructose
3.83%2.77g
≤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]
0.6 gvs2.77 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.52g
Glucose
%1.9g
0.52 gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.96g
Sucrose
%0g
0.96 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
22%8.38g
NA gvs8.38 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.46%3.6g
Protein
27%15g
3.6 gvs15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
8.37%0.1mg
Vitamin B1
26.3%0.32mg
Thiamine
0.1 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.72%0.048mg
Vitamin B2
11.4%0.15mg
Riboflavin
0.048 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.6%2.2mg
Vitamin B3
28.6%4.58mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs4.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.6%0.58mg
Vitamin B5
7.6%0.38mg
Pantothenic acid
0.58 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.23%0.081mg
Vitamin B6
23%0.3mg
Pyridoxine
0.081 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.4%9.68μg
Vitamin B9
21.2%85μg
Folates and Folic Acid
9.68 μgvs85 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
0.13%0.11mg
Ascorbic acid
NA mgvs0.11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2.8%0.42mg
Tocopherols and Tocotrienols
NA mgvs0.42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.36%8.83μg
Vitamin K
1.32%1.6μg
Phytomenadione or phylloquinone
8.83 μgvs1.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.8%58mg
Calcium
11.7%117mg
58 mgvs117 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
35.5%0.32mg
0.12 mgvs0.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.47%0.68mg
Iron
35.4%2.83mg
0.68 mgvs2.83 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.93%37.5mg
Magnesium
21%88.3mg
37.5 mgvs88.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46.6%1.07mg
Manganese
100%2.3mg
1.07 mgvs2.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.6%417mg
Phosphorus
37%258mg
417 mgvs258 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg
Potassium
7.66%260mg
146 mgvs260 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.88%0.48μg
Selenium
67.7%37.2μg
0.48 μgvs37.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41%615mg
Sodium
28.8%431mg
615 mgvs431 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.94%0.65mg
Zinc
17.5%1.92mg
0.65 mgvs1.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.5%56g
Water
1.13%42g
56 gvs42 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:
Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: