Comparing Nutrients in 5 ounces Waffles, gluten-free, frozen, ready-to-heat VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	13% 373kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	72.3% 94g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	1.7% 1.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	40.3% 0.52mg	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	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	86.5% 0.78mg	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	11% 0.89mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	151% 3.47mg	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	72.7% 509mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5.5 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.6 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin K per 5 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multi-seeded and multigrain:

• Waffles, gluten-free, frozen, ready-to-heat have 12.1 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 6 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 5.3 times more Magnesium, 3.1 times more Manganese, 3.1 times more Potassium, 43.5 times more Selenium and 5.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 3.2 times more Omega 6, 1.5 times more Carbohydrate, 7.3 times more Fiber and 4.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Omega 3 per 5 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.