Comparing Nutrients in 5 ounces Van's, Gluten Free, Totally Original Waffles VS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Energy	12% 352kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	73.7% 96g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	7.57% 4.24g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	22.4% 1.1mg	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	NA	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	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Recommended Dietary Allowance
Calcium	6.8% 68mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	44.3% 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	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	145% 3.35mg	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	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	48% 720mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.12% 4.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Van's, Gluten Free, Totally Original Waffles vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.6 times more Vitamin B5 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 5 ounces for Van's, Gluten Free, Totally Original Waffles vs Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free:

• Van's, Gluten Free, Totally Original Waffles have 1.3 times more Phosphorus and 15 times more Water than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• While Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 2.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 1.4 times more Sodium and 3.2 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free contain 1.9 times more Energy, 2.3 times more Fat, 1.7 times more Carbohydrate and 2.6 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have insufficient amounts of Glucose and Sucrose in 5 oz.