Comparing Nutrients in 5 ounces Waffles, gluten-free, frozen, ready-to-heat VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	13% 373kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	23% 22g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	70% 91g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	1.96% 1.4g	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	% 1.4g	g per day for Men 19-50 years
Fiber	5.22% 2g	60.4% 23g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	47.8% 7.64mg	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	158% 3.8μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	101% 0.91mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	155% 3.57mg	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	85.5% 598mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 5 oz

Compare the macro and micronutrient content in 5 oz of Waffles, gluten-free, frozen, ready-to-heat versus 5 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 5 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B2 and 3 times more Vitamin B3 than Waffles, gluten-free, frozen, ready-to-heat.

Comparing minerals per 5 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 5 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.6 times more Calcium, 7.2 times more Copper, 5 times more Iron, 6.4 times more Magnesium, 3.2 times more Manganese, 3.8 times more Potassium, 49.3 times more Selenium and 5.9 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Phosphorus and Sodium per five ounces.
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 5 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.7 times more Energy, 1.8 times more Fat, 1.5 times more Carbohydrate, 11.6 times more Fiber and 4.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.