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Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Crackers, standard snack-type, with whole wheat

Weight per 300 calories

Waffles, whole wheat, lowfat, frozen, ready-to-heat
117g
Crackers, standard snack-type, with whole wheat
64.8g

Crackers, standard snack-type, with whole wheat have 1.8 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Crackers, standard snack-type, with whole wheat?

Macros Ratio

Protein Fat Carbs

Waffles, whole wheat, lowfat, frozen, ready-to-heat
11%
12%
77%
Crackers, standard snack-type, with whole wheat
6%
35%
59%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.3%4.17g
Fat
12%11.6g
4.17 gvs11.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g
Saturated Fat
8.8%2.8g
0.83 gvs2.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.7%0.16g
Omega 3
36%0.58g
0.16 gvs0.58 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.9%1.5g
Omega 6
27%4.56g
1.5 gvs4.56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44%57.4g
Carbohydrate
34%44.3g
57.4 gvs44.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
9.32%6.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs6.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.16%0.12g
≤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]
NA gvs0.12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.2%5g
Fiber
8.36%3.17g
5 gvs3.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g
Protein
8.43%4.72g
8.33 gvs4.72 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

20%181μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
181 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg
Vitamin B1
17.3%0.21mg
Thiamine
0.5 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.6%0.57mg
Vitamin B2
12%0.16mg
Riboflavin
0.57 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41.7%6.67mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
6.67 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.66%0.43mg
Vitamin B5
6.16%0.31mg
Pantothenic acid
0.43 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.3%0.67mg
Vitamin B6
8.97%0.12mg
Pyridoxine
0.67 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.5μg
Vitamin B9
9.4%37.6μg
Folates and Folic Acid
66.5 μgvs37.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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83%2μg
Vitamin B12
0%0μg
Cobalamin
2 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.2%0.48mg
Vitamin E
12.5%1.88mg
Tocopherols and Tocotrienols
0.48 mgvs1.88 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.2%3.85μg
Vitamin K
7.67%9.2μg
Phytomenadione or phylloquinone
3.85 μgvs9.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16.7%167mg
Calcium
11%108mg
167 mgvs108 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
14%0.13mg
0.23 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg
Iron
29.6%2.37mg
7.5 mgvs2.37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76mg
Magnesium
7.25%30.5mg
76 mgvs30.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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87%2mg
Manganese
26%0.59mg
2 mgvs0.59 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg
Phosphorus
33%231mg
334 mgvs231 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.63%191mg
Potassium
4%135mg
191 mgvs135 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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64.7%35.6μg
Selenium
10.2%5.64μg
35.6 μgvs5.64 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43.3%650mg
Sodium
32.3%485mg
650 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.4%1.37mg
Zinc
6.54%0.72mg
1.37 mgvs0.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%45g
Water
0.048%1.77g
45 gvs1.77 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:
Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Crackers, standard snack-type, with whole wheat:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: