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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium, 1.4 times more Zinc and 6.9 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium, Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Fat per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.