Comparing Nutrients in 100 grams Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	8.86% 257kcal	10% 291kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	4.9% 3.55g	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	1.17% 0.85g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	17% 9.6g	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	17.2% 155μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	7.3% 0.095mg	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	25.5% 102μg	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	5.27% 0.79mg	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	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	14.3% 0.13mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	22.3% 0.51mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	55.5% 30.5μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	7.36% 0.81mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.88% 32.6g	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 Refrigerated Naan Bread:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.9 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 g.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.2 times more Sugars and 2 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.6 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Protein 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 and Carbohydrate per 100 g.
• 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 g.