Comparing Nutrients in 100 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Refrigerated Naan Bread

Weight per 100 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g
• Refrigerated Naan Bread: 34.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	6.14% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.7% 1.2g	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	0.4% 0.29g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.4% 1.67g	2% 0.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	5.9% 3.3g	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	6.7% 60.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.5% 0.033mg	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	5.54% 22μg	8.76% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	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	1.06% 0.16mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	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	5.56% 55.6mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	4.93% 0.044mg	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	31.3% 2.5mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	2.2% 9.28mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	7.68% 0.18mg	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	16% 111mg	4.9% 34.4mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	17.4% 9.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 217mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	4.14% 0.46mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Refrigerated Naan Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.8 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.7 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 100 kcal.

Comparing minerals per 100 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Refrigerated Naan Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.9 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Selenium, 1.4 times more Sodium and 1.6 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 100 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.4 times more Sugars and 2.2 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.4 times more Fat, 1.7 times more Saturated Fat and 1.9 times more Omega 3 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, Omega 6, Carbohydrate and Protein per 100 kcal.
• 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 100 kcal.