Grains & Cereals · SOURCE-BASED NUTRITION
Waffles, whole wheat, lowfat, frozen, ready-to-heat nutrition facts
SR Legacy
Waffles, whole wheat, lowfat, frozen, ready-to-heat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 257 kcal | — |
| Protein | 7.14 g | 14.3% |
| Carbohydrate, by difference | 49.2 g | 17.9% |
| Total lipid (fat) | 3.57 g | 4.6% |
| Fiber, total dietary | 4.3 g | 15.4% |
| Total Sugars | 4.29 g | — |
| Fatty acids, total saturated | 0.71 g | 3.6% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 557 mg | 24.2% |
| Potassium, K | 164 mg | 3.5% |
| Calcium, Ca | 143 mg | 11% |
| Iron, Fe | 6.43 mg | 35.7% |
| Magnesium, Mg | 65 mg | 15.5% |
| Phosphorus, P | 286 mg | 22.9% |
| Zinc, Zn | 1.17 mg | 10.6% |
| Copper, Cu | 0.19 mg | 21.4% |
| Manganese, Mn | 1.71 mg | 74.3% |
| Selenium, Se | 30.5 µg | 55.5% |
| Vitamin A, RAE | 155 µg | 17.2% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.41 mg | 2.7% |
| Vitamin K (phylloquinone) | 3.3 µg | 2.8% |
| Thiamin | 0.43 mg | 35.8% |
| Riboflavin | 0.49 mg | 37.4% |
| Niacin | 5.71 mg | 35.7% |
| Pantothenic acid | 0.37 mg | 7.4% |
| Vitamin B-6 | 0.57 mg | 33.6% |
| Folate, DFE | 88 µg | 22% |
| Vitamin B-12 | 1.71 µg | 71.3% |
| Choline, total | 14.7 mg | 2.7% |
| Alcohol, ethyl | 0 g | — |
| Ash | 1.74 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 1 µg | — |
| Cryptoxanthin, beta | 1 µg | — |
| Fatty acids, total monounsaturated | 0.71 g | — |
| Fatty acids, total polyunsaturated | 1.43 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 13 µg | — |
| Folate, total | 57 µg | — |
| Folic acid | 44 µg | — |
| Lutein + zeaxanthin | 24 µg | — |
| Lycopene | 0 µg | — |
| MUFA 14:1 | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 17:1 | 0 g | — |
| MUFA 18:1 | 0.71 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| MUFA 24:1 c | 0 g | — |
| PUFA 18:2 | 1.3 g | — |
| PUFA 18:3 | 0.13 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 21:5 | 0 g | — |
| PUFA 22:4 | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 155 µg | — |
| SFA 10:0 | 0.02 g | — |
| SFA 12:0 | 0.29 g | — |
| SFA 14:0 | 0.1 g | — |
| SFA 15:0 | 0 g | — |
| SFA 16:0 | 0.22 g | — |
| SFA 17:0 | 0 g | — |
| SFA 18:0 | 0.05 g | — |
| SFA 20:0 | 0 g | — |
| SFA 22:0 | 0 g | — |
| SFA 24:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0.02 g | — |
| Theobromine | 0 mg | — |
| Vitamin A, IU | 519 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 38.4 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (74.3% DV), Vitamin B12 (71.3% DV) and Selenium (55.5% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 1.71 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B12: blood cells and nerves
This amount provides 1.71 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 30.5 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.49 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.43 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 6.43 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 1.71 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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