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

Macros Ratio

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

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	88.6% 2570kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	86.4% 27.7g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	240% 3.84g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	474% 616g	130g per day for Men 19-50 years
Sugars	59% 43g	534% 387g	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	113% 43g	292% 111g	38g per day for Men 19-50 years
Protein	128% 71.4g	49.5% 27.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	172% 1550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	14.6% 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	143% 570μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	8.33% 0.2μg	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	27.3% 4.1mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	143% 1430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	198% 1.78mg	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	804% 64.3mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	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	409% 2860mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	193% 2900mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	10.4% 384g	6.7% 248g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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.
• While 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber contains 1.4 times more Vitamin E and 2.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, brownies, commercially prepared, reduced fat, with added fiber 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber contains 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.