Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Rice cake, cracker (include hain mini rice cakes)

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Rice cake, cracker (include hain mini rice cakes): 76.5g

Rice cake, cracker (include hain mini rice cakes) have 1.6 times more energy per unit of mass than Van's, Gluten Free, Totally Original Waffles, which is 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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	0.72% 0.011g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	47.7% 62g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.93% 0.67g	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	8.46% 3.2g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	9.7% 5.43g	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	8.37% 0.1mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	37.4% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	8.83% 0.11mg	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	4% 16μg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.36% 8.83μg	1.2% 1.45μg	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	5.8% 58mg	0.84% 8.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	38% 0.34mg	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	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	59.6% 417mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	9.63% 328mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	34.2% 19μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	3.62% 54.3mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.12% 4.44g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Rice Cake, Cracker (include Hain Mini Rice Cakes) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Rice cake, cracker (include hain mini rice cakes)?

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 2.2 times more Vitamin B1 and 6.1 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 300 kcal of Rice cake, cracker (include hain mini rice cakes) contain 2.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2
• 300 calories of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B1 and Vitamin K
• Both Van's, Gluten Free, Totally Original Waffles as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 1.5 times more Phosphorus and 11.3 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• While 300 kcal of Rice cake, cracker (include hain mini rice cakes) contain 2.9 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.2 times more Potassium, 38.9 times more Selenium and 3.5 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Potassium, Selenium and Zinc
• Both Van's, Gluten Free, Totally Original Waffles as well as Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 3 times more Fat, 81.1 times more Omega 3 and 1.7 times more Omega 6 than Rice cake, cracker (include hain mini rice cakes).
• While 300 kcal of Rice cake, cracker (include hain mini rice cakes) contain 1.3 times more Carbohydrate and 1.5 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 Energy per 300 calories.
• 300 calories of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3