Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	18% 522kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	NA	32g per day for Men 19-50 years
Omega 3	96% 1.53g	NA	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	98% 128g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	2.74% 2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	84.6% 32g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	67% 10.7mg	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	NA	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	222% 5.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	142% 1.28mg	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	15.6% 1.25mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	217% 5mg	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	102% 712mg	120% 837mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	53.2% 5.85mg	11mg per day for Men 19-50 years
Water	2.33% 86g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B2 and 3 times more Vitamin B3 than Waffles, gluten-free, frozen, ready-to-heat.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.6 times more Calcium, 7.2 times more Copper, 5 times more Iron, 6.4 times more Magnesium, 3.2 times more Manganese, 3.8 times more Potassium, 49.3 times more Selenium and 5.9 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.7 times more Energy, 1.8 times more Fat, 1.5 times more Carbohydrate, 11.6 times more Fiber and 4.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.