Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	17% 492kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	75% 97g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	27% 19.5g	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	3.8% 2.76g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	NA	25.6% 9.72g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Udi's, Gluten Free, Soft & Hearty Whole Grain 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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	17.5% 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	13.7% 0.18mg	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	NA	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	NA	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 & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	9.53% 95mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	16.3% 0.15mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	43.6% 1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.48% 92g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Udi's, Gluten Free, Soft & Hearty Whole Grain 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 & Hearty Whole Grain 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 & Hearty Whole Grain Bread:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.3 times more Vitamin B3 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 2.2 times more Vitamin B1, 8 times more Vitamin B2 and 1.3 times more Vitamin B6 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 & Hearty Whole Grain Bread:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.3 times more Copper, 1.8 times more Manganese and 4.5 times more Phosphorus than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.4 times more Iron than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain similar levels of Calcium, Magnesium, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 2.9 times more Saturated Fat than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 7 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 5.7 times more Sugars and 2.4 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 & Hearty Whole Grain Bread offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per seven ounces.