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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	54.5% 1580kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	65% 20.7g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	170% 221g	150% 195g	130g per day for Men 19-50 years
Sugars	172% 124g	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	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	37.7% 151μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.5% 8.77mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	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	60.4% 0.54mg	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	93% 7.46mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	53.3% 373mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	4.1% 152g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal sandwich, with creme filling have 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 155 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 1.3 times more Vitamin B5, 12.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 171 times more Vitamin B12 than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 4.5 times more Selenium, 1.7 times more Zinc and 1.7 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal sandwich, with creme filling have 1.5 times more Energy, 5.1 times more Fat, 7.3 times more Saturated Fat, 3.3 times more Omega 3, 5.4 times more Omega 6 and 7.3 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.7 times more Fiber and 2.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Carbohydrate per 14 oz.
• Both Cookies, oatmeal sandwich, with creme filling as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.