Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free: 63.7g

Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.9 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.

Which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	NA	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	33% 43g	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	8.68% 4.86g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	NA	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	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20% 0.18mg	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	15.4% 1.24mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	65.4% 1.5mg	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	24.5% 171mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	4.78% 162mg	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	31% 465mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	9.96% 1.1mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.053% 1.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

Both Van's, Gluten Free, Totally Original Waffles and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of vitamins per 300 kcal
• Both Van's, Gluten Free, Totally Original Waffles and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Van's, Gluten Free, Totally Original Waffles have 1.6 times more Calcium, 2.4 times more Phosphorus and 1.3 times more Sodium than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese and 1.7 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.3 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have insufficient amounts of Glucose and Sucrose in 300 kcal.