Comparing Nutrients in 7 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.6% 510kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	104% 136g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	25.3% 14g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	34% 308μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	27.5% 0.36mg	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	28.3% 113μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.42% 0.81mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	28.4% 284mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	43.4% 0.39mg	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	160% 12.8mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	79% 1.8mg	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	81% 568mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.06% 76g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.3 times more Vitamin B5, 7.1 times more Vitamin E and 4.3 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B9 per 7 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 3.5 times more Selenium and 14.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.3 times more Potassium and 1.3 times more Sodium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Calcium, Copper, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, with whole wheat contain 1.8 times more Energy, 5 times more Fat, 6.1 times more Saturated Fat, 6.7 times more Omega 3, 5.4 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Crackers, standard snack-type, with whole wheat have similar amounts of Fiber and Protein per 7 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.