Comparing Nutrients in 7 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.6% 510kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	68.6% 89g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	32% 12g	38g per day for Men 19-50 years
Protein	25.3% 14g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	34% 308μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	29.6% 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	28.3% 113μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	5.42% 0.81mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	28.4% 284mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	52.7% 0.47mg	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	160% 12.8mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	199% 4.6mg	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	81% 568mg	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.06% 76g	1.93% 71.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 7 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 9 times more Vitamin B12 than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 2.3 times more Vitamin B5 and 1.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, whole wheat:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Iron and 1.3 times more Phosphorus than Rolls, hamburger or hot dog, whole wheat.
• While 7 oz of Rolls, hamburger or hot dog, whole wheat contain 1.4 times more Calcium, 1.4 times more Manganese, 1.5 times more Potassium and 1.5 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper, Magnesium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.4 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per seven ounces.