Comparing Nutrients in 1 kilogram 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	107% 3100kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	152% 48.8g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	378% 492g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	59% 43g	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	258% 98g	113% 43g	38g per day for Men 19-50 years
Protein	174% 98g	128% 71.4g	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	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	686% 8.23mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	304% 48.6mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	240% 3.12mg	439% 5.7mg	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	345% 1380μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	713% 17μg	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	60% 9mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	27.5% 33μg	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	244% 2440mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	214% 1.93mg	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	329% 26.3mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	744% 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	494% 3460mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	673% 370μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	411% 6170mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	8.15% 302g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 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 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 have similar amounts of Vitamin B3 per 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.4 times more Iron and 1.3 times more Water 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 have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 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 have similar amounts of Carbohydrate per 1 kg.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.