Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 97g

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

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	50.7% 0.81g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.37% 0.1mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	8.56% 1.37mg	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	6.72% 0.087mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8% 0.072mg	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	9.22% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	21.3% 0.49mg	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	10.7% 74.8mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	3.5% 119mg	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	33% 495mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.85% 31.4g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 1.6 times more Vitamin B3 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 300 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.7 times more Vitamin B1 and 6.4 times more Vitamin B2 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 1.6 times more Copper, 1.2 times more Magnesium, 2.2 times more Manganese, 5.6 times more Phosphorus and 1.2 times more Sodium than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain similar levels of Iron per 300 calories.
• Both Van's, Gluten Free, Totally Original Waffles as well as Udi's, Gluten Free, Soft & Hearty Whole Grain Bread lack sufficient amounts of Calcium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 1.3 times more Omega 6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 300 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 4.6 times more Sugars and 1.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per 300 calories.