Comparing Nutrients in 1 kilogram Cookie, chocolate, with icing or coating VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	175% 5070kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	516% 165g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	378% 492g	130g per day for Men 19-50 years
Sugars	441% 320g	59% 43g	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	60.5% 23g	113% 43g	38g per day for Men 19-50 years
Protein	80.4% 45g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	439% 5.7mg	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	145% 580μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	713% 17μg	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	186% 28mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	15% 150mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	297% 2.67mg	214% 1.93mg	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	375% 30mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	744% 17mg	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	107% 750mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookie, chocolate, with icing or coating versus 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookie, chocolate, with icing or coating vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Cookie, chocolate, with icing or coating has 6.8 times more Vitamin E and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 24.8 times more Vitamin B6 and 85.5 times more Vitamin B12 than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Cookie, chocolate, with icing or coating as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookie, chocolate, with icing or coating vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Cookie, chocolate, with icing or coating has 1.4 times more Copper than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 9.5 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.6 times more Selenium, 1.5 times more Sodium and 3.9 times more Zinc than Cookie, chocolate, with icing or coating.
• 1 kilogram of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookie, chocolate, with icing or coating has 2 times more Energy, 6.8 times more Fat, 23.1 times more Saturated Fat, 1.6 times more Omega 3, 2.6 times more Omega 6, 1.4 times more Carbohydrate and 7.5 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 1.9 times more Fiber and 1.6 times more Protein than Cookie, chocolate, with icing or coating.