Comparing Nutrients in 500 calories Andrea's, Gluten Free Soft Dinner Roll VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Andrea's, Gluten Free Soft Dinner Roll: 195g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

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

Discover which food has more nutrients per 500 calories - Andrea's, Gluten Free Soft Dinner Roll or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

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

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	NA	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.2% 78.3g	63% 82g	130g per day for Men 19-50 years
Sugars	8% 5.8g	4.54% 3.3g	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	4.16% 3g	1.3% 0.95g	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	% 2.43g	% 0.82g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	15% 5.64g	7% 2.66g	38g per day for Men 19-50 years
Protein	19.6% 11g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.8% 0.13mg	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	15% 60.3μg	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	212% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	19% 0.17mg	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	21.6% 1.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	64.6% 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	35.6% 249mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	2.23% 82.5g	3700g per day for Men 19-50 years

Andrea's, Gluten Free Soft Dinner Roll VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Andrea's, Gluten Free Soft Dinner Roll or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Andrea's, Gluten Free Soft Dinner Roll vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Andrea's, Gluten Free Soft Dinner Roll have 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.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.8 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• 500 calories of Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Vitamin E
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Andrea's, Gluten Free Soft Dinner Roll vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Andrea's, Gluten Free Soft Dinner Roll have 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 23.5 times more Selenium and 1.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Phosphorus than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Manganese and Sodium per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium and Zinc
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Andrea's, Gluten Free Soft Dinner Roll have 2.1 times more Fiber and 2.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Andrea's, Gluten Free Soft Dinner Roll and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein