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

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Omega 6 and 1.6 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 14 oz.
• 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 14 oz.