Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Crackers, standard snack-type, with whole wheat: 108g

Crackers, standard snack-type, with whole wheat have 1.8 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	56.8% 74g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	15.5% 11.3g	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	NA	0.27% 0.19g	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	NA	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	22% 8.37g	14% 5.3g	38g per day for Men 19-50 years
Protein	25% 14g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	15% 0.19mg	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	27.7% 111μg	15.7% 62.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	5.3% 0.8mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	28% 278mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	23.6% 0.21mg	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	156% 12.5mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	43% 0.99mg	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	79.5% 556mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.08% 2.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 5.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3.9 times more Vitamin E and 2.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 6.3 times more Selenium, 1.3 times more Sodium and 1.9 times more Zinc than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2.8 times more Fat, 3.4 times more Saturated Fat, 3.7 times more Omega 3, 3 times more Omega 6 and 1.3 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Energy per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.