Comparing Nutrients in 5 ounces Udi's, Gluten Free, Whole Grain Dinner Rolls VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

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

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	16% 466kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	1.4% 1.02g	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	% 0.74g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	41.8% 16g	NA	38g per day for Men 19-50 years
Protein	30% 16.7g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	2.83% 11.3μg	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	29% 2.32mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	47% 330mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.15% 42.4g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Van's, Gluten Free, Totally Original Waffles:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 4.6 times more Vitamin B1, 9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Van's, Gluten Free, Totally Original Waffles:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.5 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 1.9 times more Manganese, 2.3 times more Potassium, 62.5 times more Selenium and 2.5 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Phosphorus and 1.5 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Van's, Gluten Free, Totally Original Waffles have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 times more Energy, 1.4 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Omega 3, 2 times more Omega 6, 2.4 times more Sugars and 3.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Van's, Gluten Free, Totally Original Waffles have similar amounts of Carbohydrate per 5 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.