Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Boiled Carrots

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Boiled Carrots: 1429g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	90% 117g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	22% 8.37g	113% 43g	38g per day for Men 19-50 years
Protein	25% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	168% 2.2mg	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	27.7% 111μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57% 51.4mg	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	5.3% 0.8mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Carrots	Recommended Dietary Allowance
Calcium	28% 278mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	156% 12.5mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	96% 2.2mg	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	79.5% 556mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2% 74.7g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Boiled Carrots:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 40.4 times more Vitamin A, 4.6 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 18.4 times more Vitamin E and 30.5 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Boiled Carrots:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Copper, 2.6 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Selenium and 1.3 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 10.5 times more Potassium, 1.3 times more Zinc and 17.2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Fat, 18.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.9 times more Sugars and 5.1 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.