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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.8 times more Vitamin B2 and 2.4 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.4 times more Vitamin B5 and 1.9 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Sodium than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.4 times more Potassium and 1.5 times more Selenium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Omega 6, 1.2 times more Carbohydrate and 1.8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Omega 3 and Fiber per 100 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 100 kcal.