Comparing Nutrients in 300 calories Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

• Plain Chapati Bread: 101g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	6.9% 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	0.75% 0.55g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	13% 4.95g	13.2% 5g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	51.3% 0.67mg	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	15.4% 61.6μg	16.6% 66.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	83% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	9.4% 94mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	25% 0.23mg	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	38% 3.04mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	87% 2mg	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	26.6% 186mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	99% 54.2μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	1.2% 45g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of Plain Chapati Bread have 1.4 times more Vitamin B5 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.8 times more Vitamin B2 and 2.4 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Commercially Prepared Plain Chapati Bread as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of Plain Chapati Bread have 1.4 times more Potassium and 1.5 times more Selenium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.8 times more Calcium, 2.5 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Sodium than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper, Magnesium and Zinc per 300 calories.
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plain Chapati Bread have 1.8 times more Fat, 2.4 times more Saturated Fat and 1.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Omega 6 and 1.8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.