Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	35% 1020kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	201% 262g	130g per day for Men 19-50 years
Sugars	23.5% 17g	283% 205g	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	45% 17g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	14.7% 0.19mg	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	56.6% 226μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	25% 0.6μg	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	11% 1.63mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	56.8% 568mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	117% 1.05mg	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	319% 25.5mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	162% 1135mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 155 times more Vitamin A, 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 8.9 times more Vitamin B3, 11.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 11.4 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 5.3 times more Vitamin E and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 5.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 5.6 times more Selenium, 4 times more Sodium and 1.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 1.4 times more Copper and 1.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Energy, 7.7 times more Fat, 24.1 times more Saturated Fat, 2.2 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate and 12.1 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.