Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Andrea's, Gluten Free Soft Dinner Roll

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Andrea's, Gluten Free Soft Dinner Roll: 117g

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

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Andrea's, Gluten Free Soft Dinner Roll?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	55% 0.88g	NA	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	36% 47g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	4.8% 3.48g	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	0.79% 0.57g	2.5% 1.8g	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	% 0.49g	% 1.46g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.88% 0.076mg	12.6% 0.16mg	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	2.3% 9.13μg	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.06μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.3% 1.1mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	14.4% 0.13mg	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	9% 0.72mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	34% 0.78mg	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	58.5% 410mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Andrea's, Gluten Free Soft Dinner Roll:

• Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 3.2 times more Vitamin B1, 2.1 times more Vitamin B6 and 4 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Andrea's, Gluten Free Soft Dinner Roll:

• Waffles, gluten-free, frozen, ready-to-heat have 2.7 times more Phosphorus than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium, 23.5 times more Selenium and 1.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Calcium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Andrea's, Gluten Free Soft Dinner Roll contains 1.8 times more Sugars, 2.1 times more Fiber and 2.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.