Comparing Nutrients in 5 ounces Van's, Gluten Free, Totally Original Pancakes VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	10.5% 305kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	0.84% 0.61g	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	% 0.48g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 4.66g	% 1.1g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	NA	38g per day for Men 19-50 years
Protein	8.38% 4.7g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	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	8.27% 0.099mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	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	8.18% 0.11mg	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	3.2% 12.8μg	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	NA	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

	Van's, Gluten Free, Totally Original Pancakes	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	12.4% 0.99mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	62% 434mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	31.3% 469mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.92% 71.2g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Van's, Gluten Free, Totally Original Pancakes vs Van's, Gluten Free, Totally Original Waffles:

Both Van's, Gluten Free, Totally Original Pancakes and Van's, Gluten Free, Totally Original Waffles have similar amounts of vitamins per 5 oz
• Both Van's, Gluten Free, Totally Original Pancakes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Van's, Gluten Free, Totally Original Pancakes vs Van's, Gluten Free, Totally Original Waffles:

• Van's, Gluten Free, Totally Original Pancakes have 1.3 times more Iron than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Sodium than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Pancakes have 2.3 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.8 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 3 and 1.7 times more Omega 6 than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.