Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heatVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 500 calories

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

190g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

110g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.7 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

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

30%

66%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

500 kcal ▼

Macro Nutrients

Waffles, gluten-free, frozen, ready-to-heatvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

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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17.3%17g

Fat

17.4%17g

17 gvs17 g

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

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4.64%1.5g

Saturated Fat

19.6%6.26g

1.5 gvs6.26 g

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

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91%1.46g

Omega 3

2.33%0.037g

1.46 gvs0.037 g

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

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18%3.03g

Omega 6

8.56%1.46g

3.03 gvs1.46 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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63%82g

Carbohydrate

65%84.4g

82 gvs84.4 g

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

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4.54%3.3g

Sugars

5.9%4.28g

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

3.3 gvs4.28 g

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

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1.3%0.95g

Fructose

0.45%0.33g

≤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]

0.95 gvs0.33 g

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

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%0.82g

Glucose

%0.44g

0.82 gvs0.44 g

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

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%1.5g

Sucrose

%3.5g

1.5 gvs3.5 g

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

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7%2.66g

Fiber

8.66%3.3g

2.66 gvs3.3 g

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

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9.23%5.17g

Protein

4.9%2.74g

5.17 gvs2.74 g

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

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Vitamins

Waffles, gluten-free, frozen, ready-to-heatvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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12.7%0.15mg

Vitamin B1

5.5%0.066mg

Thiamine

0.15 mgvs0.066 mg

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

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5.85%0.076mg

Vitamin B2

8.43%0.11mg

Riboflavin

0.076 mgvs0.11 mg

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

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21.4%3.43mg

Vitamin B3

4.3%0.69mg

Niacin, nicotinic acid, niacinamide

3.43 mgvs0.69 mg

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

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18.3%0.91mg

Vitamin B5

Pantothenic acid

0.91 mgvsNA mg

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

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9.8%0.13mg

Vitamin B6

5.9%0.077mg

Pyridoxine

0.13 mgvs0.077 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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3.8%15.2μg

Vitamin B9

1.9%7.68μg

Folates and Folic Acid

15.2 μgvs7.68 μg

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

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212%5.1μg

Vitamin B12

Cobalamin

5.1 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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12%1.83mg

Vitamin E

Tocopherols and Tocotrienols

1.83 mgvsNA mg

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

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17.6%21μg

Vitamin K

Phytomenadione or phylloquinone

21 μgvsNA μg

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

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Minerals

Waffles, gluten-free, frozen, ready-to-heatvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

7.6%76mg

Calcium

3.07%30.7mg

76 mgvs30.7 mg

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

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19%0.17mg

Copper

10.6%0.095mg

0.17 mgvs0.095 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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15%1.2mg

Iron

7.68%0.61mg

1.2 mgvs0.61 mg

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

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14%59mg

Magnesium

3.9%16.4mg

59 mgvs16.4 mg

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

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64.6%1.5mg

Manganese

14.3%0.33mg

1.5 mgvs0.33 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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98%683mg

Phosphorus

8.93%62.5mg

683 mgvs62.5 mg

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

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6.93%236mg

Potassium

2.77%94mg

236 mgvs94 mg

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

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1.4%0.76μg

Selenium

0.76 μgvsNA μg

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

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64%960mg

Sodium

65%976mg

960 mgvs976 mg

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

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8.64%0.95mg

Zinc

4.4%0.48mg

0.95 mgvs0.48 mg

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

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2.23%82.5g

Water

0.073%2.7g

82.5 gvs2.7 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 Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Waffles, gluten-free, frozen, ready-to-heat have 2.3 times more Vitamin B1, 5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Vitamin B2 than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9 in 500 kcal.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Waffles, gluten-free, frozen, ready-to-heat have 2.5 times more Calcium, 1.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 4.5 times more Manganese, 10.9 times more Phosphorus, 2.5 times more Potassium and 2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Waffles, gluten-free, frozen, ready-to-heat have 39.3 times more Omega 3, 2.1 times more Omega 6 and 1.9 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 4.2 times more Saturated Fat and 1.3 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Waffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticksCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heatVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: