Comparing Nutrients in 14 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	47.2% 1369kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	51.3% 8.7g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	150% 195g	130g per day for Men 19-50 years
Sugars	212% 154g	23.5% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	45% 17g	38g per day for Men 19-50 years
Protein	19.6% 11g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	174% 2.27mg	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	41.7% 167μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	283% 6.8μg	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	15.6% 2.34mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	85% 0.77mg	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	99% 7.9mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	295% 6.8mg	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	33.5% 234mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	2.66% 99g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.4 times more Vitamin E and 2.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 30.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 85.5 times more Vitamin B12 than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 2.4 times more Selenium, 1.9 times more Sodium and 2.5 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.3 times more Energy, 2.7 times more Fat, 3.9 times more Saturated Fat, 2.9 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Carbohydrate, 9 times more Sugars and 2.6 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.