Comparing Nutrients in 5 ounces Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	13% 376kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	3.4% 2.45g	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	4.8% 3.47g	0.98% 0.71g	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	% 2.4g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	34% 19g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	7.3% 0.095mg	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	26.6% 106μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	14.6% 146mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	15.3% 0.14mg	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	44.3% 3.54mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	54.6% 1.26mg	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	46% 323mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread versus 5 oz of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Multi-grain Bread have 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Vitamin B5 and 5.2 times more Vitamin K than Multi-grain Bread.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Multi-grain Bread have 2.1 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium, 82.3 times more Selenium and 3.1 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Phosphorus and 1.3 times more Sodium than Multi-grain Bread.
• 5 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 3.7 times more Sugars, 4.9 times more Fructose and 4.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 1.9 times more Fat and 3.8 times more Omega 3 than Multi-grain Bread.
• Both Multi-grain Bread and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Energy, Saturated Fat, Omega 6 and Carbohydrate per five ounces.