Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 492kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	6.73% 4.9g	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	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	17% 0.22mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	22.7% 0.2mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	39% 0.89mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	2.48% 92g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Canned Carrots with Liquids and Salt:

• Van's, Gluten Free, Totally Original Waffles have 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3 and 3.5 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B6 and 1.3 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Van's, Gluten Free, Totally Original Waffles vs Canned Carrots with Liquids and Salt:

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Calcium, 3.4 times more Magnesium, 2 times more Manganese, 17.3 times more Phosphorus, 2.1 times more Sodium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium and 2 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Iron per 7 oz.
• Both Van's, Gluten Free, Totally Original Waffles as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Van's, Gluten Free, Totally Original Waffles have 10.8 times more Energy, 58.7 times more Fat, 31.2 times more Saturated Fat, 96.3 times more Omega 3, 28.5 times more Omega 6, 7.5 times more Carbohydrate and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 7 oz.