Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	17% 492kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	124% 161g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	2.4% 1.75g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	23% 0.3mg	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	10.4% 41.7μg	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% 0mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	9.53% 95mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	98% 0.88mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	NA	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, Gluten Free, Totally Original Waffles versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.4 times more Vitamin B1 and 3.8 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Van's, Gluten Free, Totally Original Waffles vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 4.4 times more Calcium and 7.2 times more Sodium than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 4.6 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 3.5 times more Potassium, 61.5 times more Selenium and 5.6 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.9 times more Fat, 51.3 times more Omega 3 and 2 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 1.6 times more Energy, 2 times more Carbohydrate and 2.4 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Saturated Fat and Omega 6 per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3