Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	12.6% 364kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	15% 2.56g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	6.94% 5.03g	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	1.66% 1.2g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	18% 10g	24.4% 13.6g	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	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	10.4% 0.13mg	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	36% 145μg	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	7.47% 1.1mg	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	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	20.3% 203mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	20.3% 0.18mg	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	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	31.7% 0.73mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	1.25% 46.2g	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 Refrigerated Naan Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B9 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 Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.2 times more Sugars and 2 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.6 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Protein 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 and Carbohydrate per 5 oz.
• 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 5 oz.