Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heat VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 500 calories

• Waffles, gluten-free, frozen, ready-to-heat: 190g
• Crackers, gluten-free, multi-seeded and multigrain: 110g

Crackers, gluten-free, multi-seeded and multigrain have 1.7 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	4.64% 1.5g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	32.7% 5.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	56.3% 73g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	1.3% 0.95g	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	1.3% 0.95g	0% 0g	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	% 0.82g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.95g	g per day for Men 19-50 years
Fiber	7% 2.66g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	31.4% 0.41mg	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	3.8% 15.2μg	9.66% 38.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	212% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	7.6% 76mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	67.3% 0.61mg	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	15% 1.2mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	64.6% 1.5mg	118% 2.7mg	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	98% 683mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	0.11% 3.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and 1.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Phosphorus and 2 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 3.5 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 25.3 times more Selenium and 3.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 500 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Omega 3 than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.5 times more Saturated Fat, 1.8 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.