Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Crackers, gluten-free, multi-seeded and multigrain have 1.7 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	33.8% 44g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	0.79% 0.57g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 0.57g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.88% 0.076mg	19% 0.25mg	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	5.8% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.3% 1.1mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	40.4% 0.36mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	70.6% 1.62mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.064% 2.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and 1.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Phosphorus and 2 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 3.5 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 25.3 times more Selenium and 3.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 300 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Omega 3 than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Saturated Fat, 1.8 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.