Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 161g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	3.33% 0.053g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.43% 3.94g	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	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	41.6% 16g	22% 8.37g	38g per day for Men 19-50 years
Protein	28% 15.7g	25% 14g	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	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	55.6% 223μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	9.68% 1.45mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	5.35% 6.42μg	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	39.4% 394mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	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	53% 4.24mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	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	79.7% 558mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	109% 59.7μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	1.3% 48.6g	2% 74.7g	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 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, whole wheat or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 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 500 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 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 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 500 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 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6