Nutrition Facts
Serving size 100g
Amount per serving
Calories 249
% Daily Value *
Total Fat 4g %5
Saturated Fat 1g %3
Trans Fat 0g
Cholesterol 0mg %0
Sodium 557mg %37
Total Carbohydrate 49g %17
Dietary Fiber 4g %15
Total Sugars 4g
Protein 7g
Vitamin D 0.0IU %0
Calcium 143.0mg %11
Iron 6.4mg %35
Potassium 164mg %4
Phosphorus 286.0mg %28
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in Waffles, whole wheat, lowfat, frozen, ready-to-heat
Vitamin D 0.0IU %0
Vitamin C 0.0mg %0
Choline, total 14.7mg %3
Vitamin E 0.4mg %3
Vitamin K 3.3µg %3
Vitamin B5 (Pantothenic acid) 0.4mg %7
Vitamin A 519.0IU %17
Vitamin B3 (Niacin) 5.7mg %36
Vitamin B1 (Thiamin) 0.4mg %36
Vitamin B2 (Riboflavin) 0.5mg %37
Vitamin B6 0.6mg %44
Vitamin B12 1.7µg %71
Minerals in Waffles, whole wheat, lowfat, frozen, ready-to-heat
Potassium 164.0mg %4
Zinc 1.2mg %8
Calcium 143.0mg %11
Magnesium 65.0mg %15
Copper 0.2mg %21
Phosphorus 286.0mg %29
Iron 6.4mg %36
Sodium 557.0mg %37
Selenium 30.5µg %55
Manganese 1.7mg %74
Amino Acids in Waffles, whole wheat, lowfat, frozen, ready-to-heat
no information available
Fatty Acids in Waffles, whole wheat, lowfat, frozen, ready-to-heat
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of Waffles, whole wheat, lowfat, frozen, ready-to-heat is 8.2/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Waffles, Whole Wheat, Lowfat, Frozen, Ready-To-Heat has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Met+Cys | 22 | 0 |
| Phe+Tyr | 30 | 0 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in Waffles, whole wheat, lowfat, frozen, ready-to-heat is 1.1 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of Waffles, whole wheat, lowfat, frozen, ready-to-heat is 2.6 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in Waffles, whole wheat, lowfat, frozen, ready-to-heat as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that Waffles, whole wheat, lowfat, frozen, ready-to-heat is lacking.
vegetables
Nutrient Density Score for Waffles, whole wheat, lowfat, frozen, ready-to-heat is 17/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for Waffles, whole wheat, lowfat, frozen, ready-to-heat
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 6.06 | <12 |
| Potassium:Sodium | 0.29 | >2 |
| Caclcium:Magnesium | 2.20 | <2 |
| Iron:Copper | 33.16 | <15 |
| Calcium:Phosphorus | 0.50 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 50%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
79% of insulinogenic calories