Comparing Nutrients in 500 calories Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Plain Chapati Bread: 168g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	73.6% 96g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	11.5% 8.35g	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	1.25% 0.91g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.25g	22% 8.37g	38g per day for Men 19-50 years
Protein	34% 19g	25% 14g	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	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	85.5% 1.1mg	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	25.7% 103μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	139% 3.33μg	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	9.88% 1.5mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.35% 6.42μg	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	15.7% 157mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	41.7% 0.38mg	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	63.3% 5.07mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	145% 3.33mg	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	44.3% 310mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	1.5% 55.6g	2% 74.7g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plain Chapati Bread or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 calories of Plain Chapati Bread have 1.4 times more Vitamin B5 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 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 500 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 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.