Nutrients in 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat

Waffles, whole wheat, lowfat, frozen, ready-to-heat.

baked cooked

Weight per 300 Calories

Waffles, whole wheat, lowfat, frozen, ready-to-heat

117g

Waffles, whole wheat, lowfat, frozen, ready-to-heat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

12%

77%

300 kcal ▼

Macro Nutrients

Waffles, whole wheat, lowfat, frozen, ready-to-heat

Energy300 kcal

10.3%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.17 g

4.3%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.1673151750973 g of Fat per 300 calories, which is 4.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.83 g

2.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.83346303501946 g of Saturated Fat per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.15525291828794 g of Omega 3 per 300 calories, which is 9.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.9%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5128404669261 g of Omega 6 per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.4 g

44%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 57.385214007782 g of Carbohydrate per 300 calories, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5 g

6.9%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.0077821011673 g of Sugars per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5 g

13.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.0194552529183 g of Fiber per 300 calories, which is 13.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.33 g

15%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.3346303501946 g of Protein per 300 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Waffles, whole wheat, lowfat, frozen, ready-to-heat

Vitamin A181 μg

20%

RAE, retinol activity equivalents

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 180.93385214008 μg of Vitamin A per 300 calories, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg

41.7%

Thiamine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.50077821011673 mg of Vitamin B1 per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.57 mg

43.6%

Riboflavin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.56731517509728 mg of Vitamin B2 per 300 calories, which is 43.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.67 mg

41.7%

Niacin, nicotinic acid, niacinamide

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.6700389105058 mg of Vitamin B3 per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.66%

Pantothenic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.43307392996109 mg of Vitamin B5 per 300 calories, which is 8.66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51.3%

Pyridoxine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.66653696498054 mg of Vitamin B6 per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B966.5 μg

16.6%

Folates and Folic Acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 66.536964980545 μg of Vitamin B9 per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B122 μg

83%

Cobalamin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.9961089494163 μg of Vitamin B12 per 300 calories, which is 83% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg

3.2%

Tocopherols and Tocotrienols

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.47859922178988 mg of Vitamin E per 300 calories, which is 3.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.85 μg

3.2%

Phytomenadione or phylloquinone

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.852140077821 μg of Vitamin K per 300 calories, which is 3.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Waffles, whole wheat, lowfat, frozen, ready-to-heat

Calcium167 mg

16.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 166.92607003891 mg of Calcium per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.22529182879377 mg of Copper per 300 calories, which is 25% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.5 mg

94%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.5058365758755 mg of Iron per 300 calories, which is 94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76 mg

18%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 75.875486381323 mg of Magnesium per 300 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2 mg

87%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.9972762645914 mg of Manganese per 300 calories, which is 87% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus334 mg

47.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 333.85214007782 mg of Phosphorus per 300 calories, which is 47.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium191 mg

5.63%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 191.43968871595 mg of Potassium per 300 calories, which is 5.63% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium35.6 μg

64.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 35.603112840467 μg of Selenium per 300 calories, which is 64.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium650 mg

43.3%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 650.19455252918 mg of Sodium per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.37 mg

12.4%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3657587548638 mg of Zinc per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water45 g

1.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 44.813229571984 g of Water per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat has outstanding amounts of Vitamin B12.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B5 and Vitamin B9.
This food has some Vitamin E and Vitamin K.
It has no Vitamin C and Vitamin D.

Minerals in 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat has outstanding amounts of Iron and Manganese.
It is an excellent source of Copper, Phosphorus, Selenium and Sodium.
It also has a good amount of Calcium, Magnesium and Zinc.
This food has some Potassium.

Macronutrients in 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat is an excellent source of Carbohydrate.
It has a good amount of Omega 3, Omega 6, Fiber and Protein.
It also has some Fat, Saturated Fat and Sugars.

Compare Waffles, whole wheat, lowfat, frozen, ready-to-heat with:

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Food Info

Nutrients in 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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