Comparing Nutrients in 14 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	58% 1679kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	131% 171g	130g per day for Men 19-50 years
Sugars	205% 149g	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	22% 8.33g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	20.5% 0.27mg	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	92% 369μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	443% 10.6μg	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	34.7% 5.2mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	16.7% 167mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	39.2% 0.35mg	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	112% 8.93mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	NA	135% 3.1mg	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	34% 238mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.67% 25g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, vanilla sandwich with creme filling, reduced fat versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B9 and 1.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Vitamin B6, 268 times more Vitamin B12 and 4.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium, Copper and Potassium per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Energy, 4.1 times more Saturated Fat, 1.8 times more Carbohydrate, 21.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Fat per 14 ounces.
• 14 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3