Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	35% 1020kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	144% 188g	130g per day for Men 19-50 years
Sugars	23.5% 17g	37.8% 27.4g	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	16.4% 12g	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	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	44% 16.7g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	38.8% 0.5mg	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	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	11% 1.63mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	56.8% 568mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	72.8% 0.65mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	213% 4.9mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.78% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, wheat/cracked wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.7 times more Vitamin A, 1.7 times more Vitamin B2, 4.5 times more Vitamin B6 and 9 times more Vitamin B12 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 14 ounces.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.2 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Calcium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Copper, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Omega 3, 1.6 times more Sugars 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 Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per 14 ounces.