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Nutrients in 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat

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

Macros Ratio

Protein Fat Carbs
11%
12%
77%
7 oz ▼

Macro Nutrients

Waffles, whole wheat, lowfat, frozen, ready-to-heat
Energy510 kcal
17.6%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 510.007505 kcal of Energy per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat7.1 g
7.3%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.08454005 g of Fat per 7 ounces, which is 7.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.4 g
4.43%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.41690801 g of Saturated Fat per 7 ounces, which is 4.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16.5%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.263933845 g of Omega 3 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.57 g
15%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.57186664 g of Omega 6 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate98 g
75%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 97.5562994 g of Carbohydrate per 7 ounces, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.5 g
11.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.51335485 g of Sugars per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber8.53 g
22.5%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.5331995 g of Fiber per 7 ounces, which is 22.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
25.3%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.1690801 g of Protein per 7 ounces, which is 25.3% 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 A308 μg
34%
RAE, retinol activity equivalents
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 307.592075 μg of Vitamin A per 7 ounces, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.85 mg
71%
Thiamine
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.851335485 mg of Vitamin B1 per 7 ounces, which is 71% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.96 mg
74%
Riboflavin
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.96444999 mg of Vitamin B2 per 7 ounces, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.3 mg
71%
Niacin, nicotinic acid, niacinamide
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 11.33923301 mg of Vitamin B3 per 7 ounces, which is 71% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.74 mg
14.7%
Pantothenic acid
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.736236515 mg of Vitamin B5 per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.13 mg
87%
Pyridoxine
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.133129515 mg of Vitamin B6 per 7 ounces, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9113 μg
28.3%
Folates and Folic Acid
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 113.114505 μg of Vitamin B9 per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B123.4 μg
141%
Cobalamin
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.39343515 μg of Vitamin B12 per 7 ounces, which is 141% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.81 mg
5.42%
Tocopherols and Tocotrienols
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.81363065 mg of Vitamin E per 7 ounces, which is 5.42% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.55 μg
5.46%
Phytomenadione or phylloquinone
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.5487345 μg of Vitamin K per 7 ounces, which is 5.46% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Waffles, whole wheat, lowfat, frozen, ready-to-heat
Calcium284 mg
28.4%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 283.778495 mg of Calcium per 7 ounces, which is 28.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42.6%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.383001745 mg of Copper per 7 ounces, which is 42.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron12.8 mg
160%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 12.76010995 mg of Iron per 7 ounces, which is 160% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium129 mg
30.7%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 128.990225 mg of Magnesium per 7 ounces, which is 30.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.4 mg
148%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.395419615 mg of Manganese per 7 ounces, which is 148% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus568 mg
81%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 567.55699 mg of Phosphorus per 7 ounces, which is 81% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium325 mg
9.57%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 325.45226 mg of Potassium per 7 ounces, which is 9.57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium60.5 μg
110%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 60.5261825 μg of Selenium per 7 ounces, which is 110% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1105 mg
73.7%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1105.347005 mg of Sodium per 7 ounces, which is 73.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.32 mg
21%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.32182405 mg of Zinc per 7 ounces, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water76 g
2.06%
Waffles, whole wheat, lowfat, frozen, ready-to-heat have 76.18361135 g of Water per 7 ounces, which is 2.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:
Minerals in 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:
Macronutrients in 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:



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