Comparing Nutrients in 100 calories Waffles, gluten-free, frozen, ready-to-heat VS Cookies, Marie biscuit

Weight per 100 calories

• Waffles, gluten-free, frozen, ready-to-heat: 38g
• Cookies, Marie biscuit: 24.6g

Cookies, Marie biscuit have 1.5 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 100 calories - Waffles, gluten-free, frozen, ready-to-heat or Cookies, Marie biscuit?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	7.2% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.26% 0.19g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	1.4% 0.53g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.027% 0.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.53% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.17% 0.015mg	9.34% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.025mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.76% 3.04μg	7.27% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	42.5% 1μg	1.95% 0.047μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.43% 0.37mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.22μg	0.78% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	1.52% 15.2mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.76% 0.034mg	2.76% 0.025mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3% 0.24mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	1.64% 6.9mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.5% 137mg	6.8% 47.5mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	2.22% 75.6mg	3400mg per day for Men 19-50 years
Selenium	0.28% 0.15μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	6.08% 91mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.37% 0.15mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Waffles, Gluten-free, Frozen, Ready-to-heat VS Cookies, Marie Biscuit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Waffles, gluten-free, frozen, ready-to-heat or Cookies, Marie biscuit?

Lets compare vitamin content per 100 calories of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, Marie biscuit:

• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have 21.8 times more Vitamin B12, 3.3 times more Vitamin E and 4.5 times more Vitamin K than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 4.4 times more Vitamin B1, 8 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.6 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, Marie biscuit:

• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Copper, more Iron, 1.7 times more Magnesium, 2.9 times more Phosphorus and 2.1 times more Sodium than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 1.6 times more Potassium and 38.7 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Potassium and Selenium
• 100 calories of Cookies, Marie biscuit lack sufficient amounts of Iron and Magnesium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit lack sufficient amounts of Calcium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Fat, 10.1 times more Omega 3 and 1.6 times more Omega 6 than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 4.4 times more Saturated Fat, 7.9 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein
• 100 calories of Cookies, Marie biscuit provide inadequate amounts of Omega 3