Comparing Nutrients in 100 grams 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	10.7% 310kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	38% 49g	130g per day for Men 19-50 years
Sugars	3.37% 2.44g	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	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	25.8% 9.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	12.8% 7.14g	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	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	34.5% 138μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	71.3% 1.7μg	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	6% 0.9mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	2.75% 3.3μg	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	24.4% 244mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	33% 2.63mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	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	49.4% 346mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	55.5% 30.5μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.04% 38.4g	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 100 g

Compare the macro and micronutrient content in 100 g of Tortillas, ready-to-bake or -fry, whole wheat 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 Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tortillas, ready-to-bake or -fry, whole wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.