Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g

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

Discover which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	66% 86g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	26% 19g	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	3.56% 2.6g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	NA	24.3% 9.23g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	12.3% 0.16mg	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	7.97% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	18% 2.7mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	9.68% 97mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	9.9% 0.089mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	32% 0.74mg	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	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	57.6% 864mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.78% 0.86mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.53% 56.5g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 1.5 times more Vitamin B3 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.4 times more Vitamin B1 and 5.6 times more Vitamin B2 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2
• Both Van's, Gluten Free, Totally Original Waffles as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Vitamin B9 in 500 calories.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 2.2 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese and 5.9 times more Phosphorus than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 22.9 times more Selenium than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Sodium per 500 calories.
• 500 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium
• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread lack sufficient amounts of Copper and Magnesium
• Both Van's, Gluten Free, Totally Original Waffles as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 1.2 times more Fat, 1.8 times more Omega 3 and 1.3 times more Omega 6 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 5.4 times more Sugars and 1.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.