Comparing Nutrients in 100 grams Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	8.86% 257kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	9.5% 6.9g	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	4.12% 3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	11% 4.2g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	9.77% 0.13mg	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	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71.3% 1.7μg	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.44% 1.3mg	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	2.73% 0.41mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	14.3% 143mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	18.3% 0.17mg	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	36.5% 2.92mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	53.6% 1.23mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	55.5% 30.5μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, wheat/cracked wheat per 100 g

Compare the macro and micronutrient content in 100 g of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 100 g of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.7 times more Vitamin A, 1.7 times more Vitamin B2, 4.5 times more Vitamin B6 and 9 times more Vitamin B12 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 100 g of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 100 grams.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.2 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 100 g of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Calcium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Copper, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Omega 3, 1.6 times more Sugars 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 Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per 100 grams.