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

Weight per 100 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g

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

Discover which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	3.54% 2.57g	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	1.53% 1.1g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.4% 1.67g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.76% 4.35g	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	6.7% 60.3μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	8.32% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.63% 0.047mg	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	5.54% 22μg	7.8% 31.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	2.94% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.54% 0.48mg	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	1.06% 0.16mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	2.1% 2.53μg	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	5.56% 55.6mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	6.8% 0.061mg	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	31.3% 2.5mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	4.16% 17.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	20% 0.46mg	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	16% 111mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	18% 9.93μg	55μg per day for Men 19-50 years
Sodium	14.4% 217mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	4.14% 0.46mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.35% 13g	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 100 Kcal

Discover which food has more nutrients per 100 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Rolls, hamburger or hot dog, wheat/cracked wheat?

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

• 100 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 100 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 100 calories.
• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin K
• 100 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 100 calories.

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

• 100 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 100 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 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 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 100 calories.