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

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Acorns: 129g

Raw Acorns have 1.6 times more energy per unit of mass than Van's, Gluten Free, Totally Original Waffles, which is high in comparison to other foods. Van's, Gluten Free, Totally Original Waffles having above average energy density.

Discover which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Acorns	6%	53%	41%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Acorns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	35% 5.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	10.8% 6.03g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	52.5% 0.68mg	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	28% 112μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Acorns	Recommended Dietary Allowance
Calcium	9.68% 97mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	89% 0.8mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	75% 1.73mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	NA	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.97% 36g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Acorns?

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

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 1.5 times more Vitamin B3 than Acorns.
• While 500 kcal of Raw Acorns contain 1.9 times more Vitamin B2, 5.1 times more Vitamin B6 and 7 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Acorns provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2 and Vitamin B9

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

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 6.8 times more Phosphorus and more Sodium than Acorns.
• While 500 kcal of Raw Acorns contain 4.1 times more Copper, 1.3 times more Magnesium and 2.9 times more Potassium than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Acorns contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Potassium
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Acorns lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 1.6 times more Carbohydrate than Acorns.
• While 500 kcal of Raw Acorns contain 1.9 times more Fat, 2.5 times more Saturated Fat, 1.8 times more Omega 6 and 1.3 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Acorns offer comparable quantities of Energy per 500 calories.