Comparing Nutrients in 500 calories Crackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Crackers, gluten-free, multi-seeded and multigrain

110g

Waffles, gluten-free, frozen, ready-to-heat

190g

Crackers, gluten-free, multi-seeded and multigrain have 1.7 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

500 kcal ▼

Macro Nutrients

Crackers, gluten-free, multi-seeded and multigrainvs Waffles, gluten-free, frozen, ready-to-heat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.5g

Fat

17.3%17g

17.5 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.14%2.3g

Saturated Fat

4.64%1.5g

2.3 gvs1.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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64%1.02g

Omega 3

91%1.46g

1.02 gvs1.46 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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32.7%5.56g

Omega 6

18%3.03g

5.56 gvs3.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.3%73g

Carbohydrate

63%82g

73 gvs82 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.95g

Sugars

4.54%3.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.95 gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

1.3%0.95g

≤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]

0 gvs0.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.82g

0 gvs0.82 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.95g

Sucrose

%1.5g

0.95 gvs1.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.6%11.3g

Fiber

7%2.66g

11.3 gvs2.66 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.4g

Protein

9.23%5.17g

12.4 gvs5.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, gluten-free, multi-seeded and multigrainvs Waffles, gluten-free, frozen, ready-to-heat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg

Vitamin B1

12.7%0.15mg

Thiamine

0.23 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.19 mgvs0.076 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.3%5.33mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs3.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.5%0.93mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.93 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.41 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.66%38.6μg

Vitamin B9

3.8%15.2μg

Folates and Folic Acid

38.6 μgvs15.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

212%5.1μg

Cobalamin

0 μgvs5.1 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.66mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

1.66 mgvs1.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.6%15μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

15 μgvs21 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, gluten-free, multi-seeded and multigrainvs Waffles, gluten-free, frozen, ready-to-heat

26.3%263mg

Calcium

7.6%76mg

263 mgvs76 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.3%0.61mg

Copper

19%0.17mg

0.61 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.12mg

Iron

15%1.2mg

3.12 mgvs1.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%181mg

Magnesium

14%59mg

181 mgvs59 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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118%2.7mg

Manganese

64.6%1.5mg

2.7 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59%413mg

Phosphorus

98%683mg

413 mgvs683 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%421mg

Potassium

6.93%236mg

421 mgvs236 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19.2μg

Selenium

1.4%0.76μg

19.2 μgvs0.76 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.2%483mg

Sodium

64%960mg

483 mgvs960 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.5%2.9mg

Zinc

8.64%0.95mg

2.9 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.96g

Water

2.23%82.5g

3.96 gvs82.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Crackers, gluten-free, multi-seeded and multigrain vs Waffles, gluten-free, frozen, ready-to-heat:

Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 and 1.4 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
Both Crackers, gluten-free, multi-seeded and multigrain and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
Both Crackers, gluten-free, multi-seeded and multigrain as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, gluten-free, multi-seeded and multigrain vs Waffles, gluten-free, frozen, ready-to-heat:

Crackers, gluten-free, multi-seeded and multigrain have 3.5 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 25.3 times more Selenium and 3.1 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.7 times more Phosphorus and 2 times more Sodium than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 500 calories:

Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Saturated Fat, 1.8 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.4 times more Omega 3 than Crackers, gluten-free, multi-seeded and multigrain.
Both Crackers, gluten-free, multi-seeded and multigrain and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Crackers, gluten-free, multi-seeded and multigrain as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, gluten-free, multi-seeded and multigrainVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 500 calories Crackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: