Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, reduced fat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	59.7% 1730kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	70.4% 12g	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	233% 302g	150% 195g	130g per day for Men 19-50 years
Sugars	225% 163g	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	30.3% 11.5g	45% 17g	38g per day for Men 19-50 years
Protein	21% 11.7g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	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	96% 1.15mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	67.5% 270μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	44.5% 6.67mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	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	83% 0.75mg	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	158% 12.6mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	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	37.4% 262mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 4.1 times more Vitamin E and 4.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 28.6 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B9 per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 2 times more Iron, 2.6 times more Magnesium, 4.3 times more Phosphorus, 2.3 times more Selenium, 2.4 times more Zinc and 6.2 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Copper, Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.7 times more Energy, 3.7 times more Fat, 4.1 times more Saturated Fat, 3.1 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 9.6 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.