Nutrients in 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat

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

baked cooked

Macros Ratio

Protein Fat Carbs

11%

12%

77%

5 oz ▼

Macro Nutrients

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

Energy364 kcal

12.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 364.291075 kcal of Energy per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.06 g

5.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.06038575 g of Fat per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.16%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.01207715 g of Saturated Fat per 5 ounces, which is 3.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

11.8%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.188524175 g of Omega 3 per 5 ounces, which is 11.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.84 g

11%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8370476 g of Omega 6 per 5 ounces, which is 11% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.7 g

53.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 69.683071 g of Carbohydrate per 5 ounces, which is 53.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.1 g

8.4%

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

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.08096775 g of Sugars per 5 ounces, which is 8.4% 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

Fiber6.1 g

16%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.0951425 g of Fiber per 5 ounces, which is 16% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 10.1207715 g of Protein per 5 ounces, which is 18% 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 A220 μg

24.4%

RAE, retinol activity equivalents

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 219.708625 μg of Vitamin A per 5 ounces, which is 24.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg

50.7%

Thiamine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.608096775 mg of Vitamin B1 per 5 ounces, which is 50.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.69 mg

53%

Riboflavin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.68889285 mg of Vitamin B2 per 5 ounces, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.1 mg

50.6%

Niacin, nicotinic acid, niacinamide

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.09945215 mg of Vitamin B3 per 5 ounces, which is 50.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.5%

Pantothenic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.525883225 mg of Vitamin B5 per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.81 mg

62.3%

Pyridoxine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.809378225 mg of Vitamin B6 per 5 ounces, which is 62.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B980.8 μg

20%

Folates and Folic Acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 80.796075 μg of Vitamin B9 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B122.42 μg

101%

Cobalamin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.42388225 μg of Vitamin B12 per 5 ounces, which is 101% 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 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.58 mg

3.87%

Tocopherols and Tocotrienols

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.58116475 mg of Vitamin E per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.68 μg

3.9%

Phytomenadione or phylloquinone

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.6776675 μg of Vitamin K per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium203 mg

20.3%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 202.698925 mg of Calcium per 5 ounces, which is 20.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.27 mg

30.4%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.273572675 mg of Copper per 5 ounces, which is 30.4% 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

Iron9.1 mg

114%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 9.11436425 mg of Iron per 5 ounces, which is 114% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium92 mg

22%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 92.135875 mg of Magnesium per 5 ounces, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.43 mg

105%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.425299725 mg of Manganese per 5 ounces, which is 105% 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

Phosphorus405 mg

58%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 405.39785 mg of Phosphorus per 5 ounces, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium232 mg

6.84%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 232.4659 mg of Potassium per 5 ounces, which is 6.84% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium43.2 μg

78.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 43.2329875 μg of Selenium per 5 ounces, which is 78.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium790 mg

52.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 789.533575 mg of Sodium per 5 ounces, which is 52.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.66 mg

15%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.65844575 mg of Zinc per 5 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water54.4 g

1.47%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 54.41686525 g of Water per 5 ounces, which is 1.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

5 ounces 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, Vitamin B6 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 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

Macronutrients in 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

5 ounces 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, Sugars, Fiber and Protein.
It also has some Fat and Saturated Fat.

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

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Food Info

Nutrients in 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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