Comparing Nutrients in 7 ounces Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	32.2% 935kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	NA	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	NA	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	NA	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	62% 80.5g	130g per day for Men 19-50 years
Sugars	NA	4.74% 3.43g	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	NA	1.37% 0.99g	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	NA	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	27% 15g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.2% 0.13mg	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	NA	3.97% 16μg	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	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	21.4% 0.19mg	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	48% 3.85mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	76.4% 1.76mg	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	76.3% 534mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Van's, Gluten Free, Totally Original Waffles per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free versus 7 oz of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.6 times more Vitamin B5 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 7 ounces for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 1.4 times more Sodium and 3.2 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 1.3 times more Phosphorus than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Van's, Gluten Free, Totally Original Waffles contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 1.9 times more Energy, 2.3 times more Fat, 1.7 times more Carbohydrate and 2.6 times more Protein than Van's, Gluten Free, Totally Original Waffles.