Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Waffles VS Multi-grain Bread

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Multi-grain Bread: 189g

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

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	63% 81.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	16.6% 12g	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	1.4% 1g	6.38% 4.62g	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	% 0.87g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	NA	36.7% 14g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	38% 0.5mg	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	4.03% 16μg	35.4% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.21% 0.19mg	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	NA	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Multi-grain Bread	Recommended Dietary Allowance
Calcium	9.68% 97mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	59% 0.53mg	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	14% 1.13mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	166% 3.82mg	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	99% 696mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.9% 69.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Vitamin B5 and 5.6 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Multi-grain Bread:

• Van's, Gluten Free, Totally Original Waffles have 1.6 times more Phosphorus and 1.4 times more Sodium than Multi-grain Bread.
• While Multi-grain Bread contains 2 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 1.8 times more Potassium, 77 times more Selenium and 2.9 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 500 calories:

• Van's, Gluten Free, Totally Original Waffles have 2.1 times more Fat and 4 times more Omega 3 than Multi-grain Bread.
• While Multi-grain Bread contains 3.5 times more Sugars, 4.6 times more Fructose and 4.2 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Multi-grain Bread have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 500 kcal.