Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Boiled Carrots

Weight per 300 calories

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

117g

Boiled Carrots

857g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

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

11%

12%

77%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.3%4.17g

Fat

1.6%1.54g

4.17 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.83g

Saturated Fat

0.8%0.26g

0.83 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.7%0.16g

Omega 3

0.54%0.009g

0.16 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.9%1.5g

Omega 6

4.4%0.75g

1.5 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44%57.4g

Carbohydrate

54%70.5g

57.4 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

40.8%29.6g

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

5 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.2%5g

Fiber

67.7%25.7g

5 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g

Protein

11.6%6.5g

8.33 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Boiled Carrots

20%181μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

181 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

47%0.57mg

Thiamine

0.5 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.6%0.57mg

Vitamin B2

29%0.38mg

Riboflavin

0.57 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41.7%6.67mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

6.67 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.66%0.43mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.43 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.3%0.67mg

Vitamin B6

101%1.3mg

Pyridoxine

0.67 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.5μg

Vitamin B9

30%120μg

Folates and Folic Acid

66.5 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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83%2μg

Vitamin B12

0%0μg

Cobalamin

2 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.2%0.48mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.48 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.2%3.85μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

3.85 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waffles, whole wheat, lowfat, frozen, ready-to-heatvs Boiled Carrots

16.7%167mg

Calcium

25.7%257mg

167 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg

Copper

16%0.15mg

0.23 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

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

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg

Iron

36.4%2.9mg

7.5 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76mg

Magnesium

20.4%85.7mg

76 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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87%2mg

Manganese

57.8%1.33mg

2 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg

Phosphorus

36.7%257mg

334 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.63%191mg

Potassium

59.2%2014mg

191 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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64.7%35.6μg

Selenium

11%6μg

35.6 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43.3%650mg

Sodium

33%497mg

650 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.4%1.37mg

Zinc

15.6%1.7mg

1.37 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%45g

Water

21%773g

45 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Boiled Carrots:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 40.4 times more Vitamin A, 4.6 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 18.4 times more Vitamin E and 30.5 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Boiled Carrots:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Copper, 2.6 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Selenium and 1.3 times more Sodium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Calcium, 10.5 times more Potassium, 1.3 times more Zinc and 17.2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Fat, 18.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 5.9 times more Sugars and 5.1 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Plain Chapati BreadBoiled CarrotsVS Plain Chapati BreadWaffles, whole wheat, lowfat, frozen, ready-to-heatVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: