Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Udi's, Gluten Free, Whole Grain Dinner Rolls: 152g

Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 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 Udi's, Gluten Free, Whole Grain Dinner Rolls?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.8% 6.4g	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	1.5% 1.1g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	NA	44.8% 17g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	36% 5.76mg	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	NA	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	NA	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	14% 2.1mg	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, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	9.68% 97mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	43.7% 0.39mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	112% 2.57mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.23% 45.4g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Whole Grain Dinner Rolls 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, Whole Grain Dinner Rolls?

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 500 kcal of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.5 times more Vitamin B1, 6.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Van's, Gluten Free, Totally Original Waffles.
• 500 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 2 times more Phosphorus and 1.3 times more Sodium than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 500 kcal of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.9 times more Calcium, 2 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium, 47.1 times more Selenium and 1.9 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• 500 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Van's, Gluten Free, Totally Original Waffles have 1.2 times more Carbohydrate than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 500 kcal of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.7 times more Omega 3, 1.5 times more Omega 6 and 3 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Whole Grain Dinner Rolls offer comparable quantities of Energy and Fat per 500 calories.