Comparing Nutrients in 7 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	17% 492kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	8.65% 8.4g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	66% 86g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	17.5% 12.7g	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	1.37% 0.99g	6.7% 4.86g	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	% 0.85g	% 3.35g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	NA	38.6% 14.7g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	47.3% 26.5g	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	13.7% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	40% 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	3.97% 16μg	37.2% 149μg	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	0.22% 0.2mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	2.3% 2.78μg	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	9.53% 95mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	62% 0.56mg	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	14% 1.1mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	175% 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	98% 685mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	50.4% 756mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2% 73.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 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 7 oz.
• Both Van's, Gluten Free, Totally Original Waffles as well as Multi-grain Bread have insufficient amounts of Glucose and Sucrose in 7 oz.