Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Waffles VS Carrots

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Carrots: 1220g

Van's, Gluten Free, Totally Original Waffles have 6 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	90% 117g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.03% 16μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Carrots	Recommended Dietary Allowance
Calcium	9.68% 97mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.5% 93g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Carrots:

• Raw Carrots contain 4.8 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5, 12.5 times more Vitamin B6, 14.4 times more Vitamin B9 and 10.9 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Carrots:

• Van's, Gluten Free, Totally Original Waffles have 1.6 times more Phosphorus and 1.2 times more Sodium than Raw Carrots.
• While Raw Carrots contain 4.2 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 16 times more Potassium, 2.7 times more Zinc and 11.6 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Carrots have similar amounts of Manganese per 500 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Van's, Gluten Free, Totally Original Waffles have 5.7 times more Fat, 63.6 times more Omega 3 and 2.6 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate, 16.6 times more Sugars, 6.7 times more Fructose and 1.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.