Comparing Nutrients in 1 kilogram Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	119% 3450kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	86.4% 27.7g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	240% 3.84g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	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	474% 616g	378% 492g	130g per day for Men 19-50 years
Sugars	534% 387g	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	292% 111g	113% 43g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	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	148% 1.78mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	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	14.6% 0.19mg	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	105% 420μg	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	39.3% 5.9mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	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	249% 20mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	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	84.3% 590mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	6.7% 248g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber 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 Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 1.4 times more Vitamin E and 2.4 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, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 30.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 85.5 times more Vitamin B12 than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber 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 Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 2.4 times more Selenium, 1.9 times more Sodium and 2.5 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 1.3 times more Energy, 2.7 times more Fat, 3.9 times more Saturated Fat, 2.9 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Carbohydrate, 9 times more Sugars and 2.6 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.