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

Weight per 500 calories

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

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

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

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.