Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	21.2% 615kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	75% 98g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	11.7% 8.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	87% 1.13mg	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	68.5% 274μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	48.4% 484mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	42.6% 0.38mg	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	65.2% 5.2mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	148% 3.4mg	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	98% 687mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	81.6% 1224mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	1.6% 60g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, whole wheat versus 7 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 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.9 times more Vitamin B1, 2.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6 and more Vitamin B12 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A and Vitamin B12
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.7 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 1.6 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.4 times more Iron than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.2 times more Energy, 2.7 times more Fat, 6.8 times more Saturated Fat, 2.3 times more Fiber and 1.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Carbohydrate per seven ounces.