Comparing Nutrients in 100 calories Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 100 calories

• Plain Chapati Bread: 33.7g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Plain Chapati Bread or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.78% 0.044g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.26% 0.92g	2.3% 1.67g	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	0.25% 0.18g	NA	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	% 0.084g	NA	g per day for Men 19-50 years
Sucrose	% 0.098g	NA	g per day for Men 19-50 years
Fiber	4.34% 1.65g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	6.76% 3.8g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	6.7% 60.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	17% 0.22mg	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	5.13% 20.5μg	5.54% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.98% 0.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	9.43% 0.085mg	8.34% 0.075mg	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	12.7% 1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	29% 0.67mg	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	8.85% 62mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.6mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	14.4% 217mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	4.14% 0.46mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.4% 15g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plain Chapati Bread or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 100 calories of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 calories of Plain Chapati Bread have 1.4 times more Vitamin B5 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.8 times more Vitamin B2 and 2.4 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Commercially Prepared Plain Chapati Bread as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 calories of Plain Chapati Bread have 1.4 times more Potassium and 1.5 times more Selenium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.8 times more Calcium, 2.5 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Sodium than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper, Magnesium and Zinc per 100 calories.
• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Plain Chapati Bread have 1.8 times more Fat, 2.4 times more Saturated Fat and 1.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Omega 6 and 1.8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 100 calories.