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

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Refrigerated Naan Bread: 172g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	7.48% 2.4g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	66.7% 86.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	8.4% 6.1g	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	2% 1.46g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.37g	9.95% 3.8g	38g per day for Men 19-50 years
Protein	25% 14g	29.5% 16.5g	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	33.5% 302μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	67.4% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	12.6% 0.16mg	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	44% 175μg	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	9.05% 1.36mg	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	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	28% 278mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	24.6% 0.22mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	38.4% 0.88mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.5% 56g	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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.