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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	35% 1020kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	137% 178g	130g per day for Men 19-50 years
Sugars	23.5% 17g	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	59.2% 0.77mg	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	41.7% 167μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	15% 18μg	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, whole wheat	Recommended Dietary Allowance
Calcium	56.8% 568mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	399% 9.17mg	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	123% 861mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, whole 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, whole 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, whole wheat:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 9 times more Vitamin B12 than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 2.3 times more Vitamin B5 and 1.4 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, whole wheat provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Rolls, hamburger or hot dog, whole 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, whole wheat:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Iron and 1.3 times more Phosphorus than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Potassium and 1.5 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper, Magnesium, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.4 times more Sugars, 1.4 times more Fiber and 1.7 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, whole wheat offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 14 ounces.