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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Van's, Gluten Free, Totally Original Waffles have 1.4 times more Vitamin B5 and 5.2 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 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.

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

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Water than Multi-grain Bread.
• While Multi-grain Bread contains 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.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Waffles have 1.9 times more Fat and 3.8 times more Omega 3 than Multi-grain Bread.
• While Multi-grain Bread contains 3.7 times more Sugars, 4.9 times more Fructose and 4.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Multi-grain Bread have similar amounts of Energy, Saturated Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Van's, Gluten Free, Totally Original Waffles as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 5 oz.