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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.8 times more Vitamin B2 and 2.4 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.4 times more Vitamin B5 and 1.9 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Sodium than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.4 times more Potassium and 1.5 times more Selenium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Omega 6, 1.2 times more Carbohydrate and 1.8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Omega 3 and Fiber per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.