Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	12.6% 364kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	16% 6.1g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	18% 10g	28.5% 16g	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	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	29.4% 0.38mg	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	20% 80.8μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	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	3.87% 0.58mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	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	20.3% 203mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	39.7% 0.36mg	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	114% 9.1mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	77% 1.77mg	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	58% 405mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	1.26% 46.8g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Omega 6 and 1.6 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 5 oz.
• 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 5 oz.