Nutrients in 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat

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

baked cooked

Weight per 500 Calories

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

195g

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%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.95 g

7.16%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.9455252918288 g of Fat per 500 calories, which is 7.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.4 g

4.34%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3891050583658 g of Saturated Fat per 500 calories, which is 4.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.25875486381323 g of Omega 3 per 500 calories, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.52 g

15%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.5214007782101 g of Omega 6 per 500 calories, which is 15% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

73.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 95.642023346304 g of Carbohydrate per 500 calories, which is 73.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.35 g

11.5%

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

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.3463035019455 g of Sugars per 500 calories, which is 11.5% 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

Fiber8.37 g

22%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.3657587548638 g of Fiber per 500 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 13.891050583658 g of Protein per 500 calories, which is 25% 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 A302 μg

33.5%

RAE, retinol activity equivalents

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 301.55642023346 μg of Vitamin A per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.83 mg

69.6%

Thiamine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.83463035019455 mg of Vitamin B1 per 500 calories, which is 69.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.95 mg

72.7%

Riboflavin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.94552529182879 mg of Vitamin B2 per 500 calories, which is 72.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311 mg

69.5%

Niacin, nicotinic acid, niacinamide

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 11.11673151751 mg of Vitamin B3 per 500 calories, which is 69.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.4%

Pantothenic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.72178988326848 mg of Vitamin B5 per 500 calories, which is 14.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

85.5%

Pyridoxine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.1108949416342 mg of Vitamin B6 per 500 calories, which is 85.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9111 μg

27.7%

Folates and Folic Acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 110.89494163424 μg of Vitamin B9 per 500 calories, which is 27.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B123.33 μg

139%

Cobalamin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.3268482490272 μg of Vitamin B12 per 500 calories, which is 139% 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.8 mg

5.3%

Tocopherols and Tocotrienols

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.79766536964981 mg of Vitamin E per 500 calories, which is 5.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.42 μg

5.35%

Phytomenadione or phylloquinone

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.420233463035 μg of Vitamin K per 500 calories, which is 5.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium278 mg

28%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 278.21011673152 mg of Calcium per 500 calories, which is 28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

41.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.37548638132296 mg of Copper per 500 calories, which is 41.7% 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

Iron12.5 mg

156%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 12.509727626459 mg of Iron per 500 calories, which is 156% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium126 mg

30%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 126.45914396887 mg of Magnesium per 500 calories, which is 30% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.33 mg

145%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.3287937743191 mg of Manganese per 500 calories, which is 145% 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

Phosphorus556 mg

79.5%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 556.42023346304 mg of Phosphorus per 500 calories, which is 79.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium319 mg

9.4%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 319.06614785992 mg of Potassium per 500 calories, which is 9.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium59.3 μg

108%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 59.338521400778 μg of Selenium per 500 calories, which is 108% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1084 mg

72.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1083.6575875486 mg of Sodium per 500 calories, which is 72.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.28 mg

20.7%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.2762645914397 mg of Zinc per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water74.7 g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 74.688715953307 g of Water per 500 calories, which is 2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

Minerals in 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

Macronutrients in 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

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

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Food Info

Nutrients in 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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