Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Dried Beechnuts

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Dried Beechnuts: 52g

Dried Beechnuts have 2.3 times more energy per unit of mass than Van's, Gluten Free, Totally Original Waffles, which is very high in comparison to other foods. Van's, Gluten Free, Totally Original Waffles having above average energy density.

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	0.83% 0.6g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	6.46% 3.6g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.37% 0.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	27.4% 0.36mg	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	2.4% 9.68μg	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.36% 8.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	38.8% 0.35mg	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	8.47% 0.68mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	30.4% 0.7mg	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	59.6% 417mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	NA	55μg per day for Men 19-50 years
Sodium	41% 615mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.093% 3.44g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Dried Beechnuts:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 4.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.6 times more Vitamin B1, 4 times more Vitamin B2, 4.4 times more Vitamin B6 and 6.1 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Dried Beechnuts:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have more Magnesium, 1.5 times more Manganese, more Phosphorus and 31 times more Sodium than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 3 times more Copper, 1.9 times more Iron and 3.6 times more Potassium than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Potassium
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Van's, Gluten Free, Totally Original Waffles as well as Dried Beechnuts lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 2.8 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.6 times more Fat, 3.2 times more Saturated Fat and 5 times more Omega 6 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Dried Beechnuts offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein