Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17% 492kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	78% 102g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	31% 22.4g	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	1.37% 0.99g	4.2% 3.06g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	9.53% 95mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	11.7% 0.11mg	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% 1.05mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	38% 0.87mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	2.48% 92g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, Gluten Free, Totally Original Waffles versus 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.3 times more Vitamin B3 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.4 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.8 times more Copper, 1.2 times more Magnesium, 2 times more Manganese and 4.9 times more Phosphorus than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 27.5 times more Selenium than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Calcium, Iron, Potassium, Sodium and Zinc per seven ounces.
• 7 ounces of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.2 times more Saturated Fat and 1.5 times more Omega 3 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.3 times more Carbohydrate, 6.5 times more Sugars, 3.1 times more Fructose and 1.8 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.