Comparing Nutrients in 14 ounces Plain Chapati Bread VS 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	40.6% 1179kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	150% 195g	130g per day for Men 19-50 years
Sugars	15% 10.8g	23.5% 17g	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	2.96% 2.14g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	45% 17g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	50.6% 28.3g	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	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	174% 2.27mg	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	60.5% 242μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	283% 6.8μg	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	23.3% 3.5mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	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	37% 369mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	85% 0.77mg	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	149% 12mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	295% 6.8mg	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	104% 730mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	3.54% 131g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Chapati Bread versus 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Plain Chapati Bread have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.1 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.4 times more Vitamin B2 and 2.1 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 B3 and Vitamin B9 per 14 ounces.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Plain Chapati Bread have 1.3 times more Copper, 1.6 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Calcium, 2.1 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 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 Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Chapati Bread have 2.1 times more Fat, 2.7 times more Saturated Fat and 1.6 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.3 times more Omega 6 and 1.6 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 14 ounces.