Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 65.6g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar 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.

Discover which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	11% 10.6g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	0.62% 0.45g	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	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	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	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	2.3% 9.13μg	NA	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	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	9.7% 0.087mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	4.06% 17mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	17% 0.39mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	NA	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	38.2% 574mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	8.65% 0.95mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.056% 2.1g	3700g per day for Men 19-50 years

Waffles, Gluten-free, Frozen, Ready-to-heat VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar?

Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Waffles, gluten-free, frozen, ready-to-heat and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 300 calories of Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more Magnesium, 2.3 times more Manganese and 3.5 times more Phosphorus than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 300 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 1.6 times more Calcium, 3.9 times more Iron and 1.7 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain similar levels of Copper and Sodium per 300 calories.
• 300 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Zinc
• 300 calories of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar lack sufficient amounts of Magnesium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 2.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Protein