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

Macros Ratio

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

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	12% 352kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	8.2% 5.95g	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	1.4% 1.02g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	NA	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	NA	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	6.8% 68mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	40.8% 0.37mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	104% 2.4mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	1.15% 42.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 5 oz

Compare the macro and micronutrient content in 5 oz of Van's, Gluten Free, Totally Original Waffles versus 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 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 Van's, Gluten Free, Totally Original Waffles vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 5 ounces of Van's, Gluten Free, Totally Original Waffles have 1.5 times more Phosphorus than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 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.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Whole Grain Dinner Rolls contain similar levels of Sodium per five ounces.
• 5 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 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 Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Whole Grain Dinner Rolls offer comparable quantities of Carbohydrate per five ounces.