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Murray Vanilla Wafers vs. Navajo frybread — In-Depth Nutrition Comparison

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A recap on the differences between murray Vanilla Wafers and navajo frybread

  • Murray Vanilla Wafers have more polyunsaturated fat; however, navajo frybread is higher in vitamin B3, phosphorus, and folate.
  • Navajo frybread covers your daily vitamin B3 needs 13% more than murray Vanilla Wafers.
  • Navajo frybread contains 16 times less sugar than murray Vanilla Wafers. Murray Vanilla Wafers contain 31.5g of sugar, while navajo frybread contains 2.03g.

Food varieties used in this article are MURRAY, Vanilla Wafer and Frybread, made with lard (Navajo).

Infographic

Murray Vanilla Wafers vs Navajo frybread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more PhosphorusPhosphorus +192.9%
Contains less SodiumSodium -18%
~equal in Potassium ~77mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin B3Vitamin B3 +77%
Contains more FolateFolate +38.6%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.43mg
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Navajo frybread DV% diff.
Iron 4.04mg 51%
Polyunsaturated fat 6.6g 1.055g 37%
Selenium 18.6µg 34%
Starch 42.85g 18%
Vitamin B3 2.6mg 4.603mg 13%
Manganese 0.297mg 13%
Phosphorus 42mg 123mg 12%
Copper 0.091mg 10%
Folate 88µg 122µg 9%
Fats 17.4g 12.22g 8%
Carbs 72.9g 48.26g 8%
Calories 461kcal 330kcal 7%
Calcium 57mg 6%
Fiber 1.4g 6%
Saturated fat 5.7g 4.621g 5%
Protein 4g 6.69g 5%
Magnesium 18mg 4%
Vitamin B6 0.038mg 3%
Vitamin B5 0.164mg 3%
Sodium 401mg 329mg 3%
Zinc 0.35mg 3%
Cholesterol 1mg 7mg 2%
Vitamin B2 0.23mg 0.217mg 1%
Vitamin B1 0.42mg 0.43mg 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 3.9g 4.411g 1%
Net carbs 71.5g 48.26g N/A
Potassium 84mg 77mg 0%
Sugar 31.5g 2.03g N/A
Trans fat 0.25g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more FatsFats +42.4%
Contains more CarbsCarbs +51.1%
Contains more OtherOther +27%
Contains more ProteinProtein +67.3%
Contains more WaterWater +670%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains more Poly. FatPolyunsaturated fat +525.6%
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +13.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.