Comparing Nutrients in 1 pound 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	48.5% 1406kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44.3g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	172% 223g	130g per day for Men 19-50 years
Sugars	15.3% 11g	27% 19.5g	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	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	117% 44.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	79% 44.3g	58% 32.4g	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	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	199% 2.6mg	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	156% 626μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	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	27.2% 4.1mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	12.5% 15μg	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	111% 1107mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	97% 0.88mg	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	149% 12mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	NA	337% 7.76mg	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	224% 1569mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	187% 2799mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.7% 174g	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 1 lb

Compare the macro and micronutrient content in 1 lb of Tortillas, ready-to-bake or -fry, whole wheat versus 1 lb 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 1 pound of Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 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 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 one pound.
• 1 pound 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 one pound.

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

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 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 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 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 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 one pound.