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

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Refrigerated Naan Bread: 103g

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 Refrigerated Naan Bread?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	6% 5.82g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	40% 52g	130g per day for Men 19-50 years
Sugars	6.9% 5g	5.05% 3.66g	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	1.2% 0.88g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	15% 8.33g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Refrigerated Naan 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	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	40.4% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	37.6% 6.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	9.18% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	7.53% 0.098mg	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	26.3% 105μg	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	5.43% 0.81mg	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	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	8.66% 86.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	14.8% 0.13mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	6.63% 28mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	23% 0.53mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.91% 33.6g	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 Refrigerated Naan Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.8 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.9 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Selenium, 1.4 times more Sodium and 1.6 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.4 times more Sugars and 2.2 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.4 times more Fat, 1.7 times more Saturated Fat and 1.9 times more Omega 3 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.