Comparing Nutrients in 100 grams 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	10.2% 297kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	38% 49g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	5.9% 4.3g	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	0.74% 0.54g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	12.8% 7.14g	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	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	44% 0.57mg	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	15.3% 61μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	71.3% 1.7μg	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	5.87% 0.88mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	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	9.3% 93mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	21.4% 0.19mg	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	37.6% 3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	74.4% 1.7mg	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	26.3% 184mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	98% 53.7μg	55.5% 30.5μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.04% 38.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 100 g

Compare the macro and micronutrient content in 100 g of Plain Chapati Bread versus 100 g 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 100 grams of Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams 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 100 g 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 100 grams.

Comparing minerals per 100 grams for Plain Chapati Bread vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.