Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	42.4% 1230kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	150% 195g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	102% 39g	45% 17g	38g per day for Men 19-50 years
Protein	69% 38.7g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.27mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	137% 548μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	97% 968mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	130% 10.4mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	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	196% 1373mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	3.23% 120g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, whole wheat 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 Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.9 times more Vitamin B1, 2.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and more Vitamin B12 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.7 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 1.6 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 2.4 times more Iron than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.2 times more Energy, 2.7 times more Fat, 6.8 times more Saturated Fat, 2.3 times more Fiber and 1.4 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 4 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Carbohydrate per 14 ounces.