Comparing Nutrients in 5 ounces Plain Chapati Bread VS 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	14.5% 421kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	16% 6.1g	38g per day for Men 19-50 years
Protein	28.5% 16g	18% 10g	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	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	62.3% 0.81mg	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	21.6% 86.5μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	101% 2.42μg	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	8.3% 1.25mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	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	13% 132mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	30.4% 0.27mg	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	53.3% 4.27mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	105% 2.43mg	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	37.3% 261mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Chapati Bread versus 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Plain Chapati Bread have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.1 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.4 times more Vitamin B2 and 2.1 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 B3 and Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Plain Chapati Bread have 1.3 times more Copper, 1.6 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Calcium, 2.1 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.4 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 Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Chapati Bread have 2.1 times more Fat, 2.7 times more Saturated Fat and 1.6 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.3 times more Omega 6 and 1.6 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 five ounces.