Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 97g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g

Tortillas, ready-to-bake or -fry, whole wheat have 1.2 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	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	25% 9.5g	13.2% 5g	38g per day for Men 19-50 years
Protein	17% 9.45g	15% 8.33g	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	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	33.4% 134μg	16.6% 66.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83% 2μg	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	5.8% 0.87mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.63% 4.35μg	3.2% 3.85μg	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	23.6% 236mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	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	32% 2.55mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.3mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	NA	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	48% 335mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.79% 29g	1.2% 45g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Whole Wheat VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have 1.6 times more Vitamin B1 and 2 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin B12 than Tortillas, ready-to-bake or -fry, whole wheat.
• 300 calories 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, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have 1.4 times more Calcium, 1.3 times more Potassium and 1.4 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.9 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 Copper, Magnesium, Phosphorus, Selenium and Sodium 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 Tortillas, ready-to-bake or -fry, whole wheat have 2.3 times more Fat, 5.7 times more Saturated Fat and 1.9 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.9 times more Omega 3, 1.6 times more Omega 6, 1.3 times more Carbohydrate and 2.1 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 Energy and Protein per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6