Comparing Nutrients in 100 grams Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Plain Chapati Bread	Recommended Dietary Allowance
Energy	8.86% 257kcal	10.2% 297kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.7% 7.45g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	5.96% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	3.75% 2.72g	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	0.74% 0.54g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	20.8% 0.27mg	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	14.3% 57μg	15.3% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71.3% 1.7μg	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	2.73% 0.41mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	28% 0.25mg	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	80.4% 6.43mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	54.4% 1.25mg	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	41% 286mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	55.5% 30.5μg	98% 53.7μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Plain Chapati Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Omega 6 and 1.6 times more Sugars than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 g.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 100 g.