Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10.6% 7.7g	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	4.6% 3.33g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	23.3% 13g	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	20% 181μg	3.35% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	11% 0.14mg	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	16.6% 66.5μg	23.4% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	8.83% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.6% 1.45mg	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	3.2% 0.48mg	2.97% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	6.3% 7.6μg	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	16.7% 167mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	20.4% 0.18mg	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	94% 7.5mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	59.7% 1.37mg	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	47.7% 334mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.06% 39.3g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6 and 9.4 times more Vitamin B12 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 2 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 per 300 calories.
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin K
• 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A
• 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, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 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 Selenium and Zinc per 300 calories.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 times more Omega 3, 1.5 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, Omega 6, Carbohydrate and Fiber per 300 calories.