Nutrients in 14 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%

14 oz ▼

Macro Nutrients

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

Energy1020 kcal

35%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1020.01501 kcal of Energy per 14 ounces, which is 35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat14 g

14.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.1690801 g of Fat per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.83 g

8.86%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.83381602 g of Saturated Fat per 14 ounces, which is 8.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.52786769 g of Omega 3 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.14 g

30.3%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.14373328 g of Omega 6 per 14 ounces, which is 30.3% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate195 g

150%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 195.1125988 g of Carbohydrate per 14 ounces, which is 150% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.5%

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

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 17.0267097 g of Sugars per 14 ounces, which is 23.5% 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

Fiber17 g

45%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 17.066399 g of Fiber per 14 ounces, which is 45% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.3 g

50.6%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 28.3381602 g of Protein per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

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

Vitamin A615 μg

68.4%

RAE, retinol activity equivalents

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 615.18415 μg of Vitamin A per 14 ounces, which is 68.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.7 mg

142%

Thiamine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.70267097 mg of Vitamin B1 per 14 ounces, which is 142% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.93 mg

148%

Riboflavin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.92889998 mg of Vitamin B2 per 14 ounces, which is 148% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B322.7 mg

142%

Niacin, nicotinic acid, niacinamide

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 22.67846602 mg of Vitamin B3 per 14 ounces, which is 142% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.47 mg

29.4%

Pantothenic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.47247303 mg of Vitamin B5 per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.27 mg

174%

Pyridoxine

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.26625903 mg of Vitamin B6 per 14 ounces, which is 174% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9226 μg

56.6%

Folates and Folic Acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 226.22901 μg of Vitamin B9 per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B126.8 μg

283%

Cobalamin

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.7868703 μg of Vitamin B12 per 14 ounces, which is 283% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0 mg of Vitamin C per 14 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.63 mg

11%

Tocopherols and Tocotrienols

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.6272613 mg of Vitamin E per 14 ounces, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K13 μg

11%

Phytomenadione or phylloquinone

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 13.097469 μg of Vitamin K per 14 ounces, which is 11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium568 mg

56.8%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 567.55699 mg of Calcium per 14 ounces, which is 56.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.77 mg

85%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 0.76600349 mg of Copper per 14 ounces, which is 85% 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

Iron25.5 mg

319%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 25.5202199 mg of Iron per 14 ounces, which is 319% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium258 mg

61.4%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 257.98045 mg of Magnesium per 14 ounces, which is 61.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.8 mg

295%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.79083923 mg of Manganese per 14 ounces, which is 295% 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

Phosphorus1135 mg

162%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1135.11398 mg of Phosphorus per 14 ounces, which is 162% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium651 mg

19%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 650.90452 mg of Potassium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium121 μg

220%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 121.052365 μg of Selenium per 14 ounces, which is 220% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2211 mg

147%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2210.69401 mg of Sodium per 14 ounces, which is 147% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.64 mg

42.2%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.6436481 mg of Zinc per 14 ounces, which is 42.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water152 g

4.1%

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 152.3672227 g of Water per 14 ounces, which is 4.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

Minerals in 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

Macronutrients in 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat:

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

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

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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