Comparing Nutrients in 1 kilogram Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	88.6% 2570kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	411% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	428% 556g	130g per day for Men 19-50 years
Sugars	59% 43g	433% 314g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	128% 71.4g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	172% 1550μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	35.4% 0.46mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	4.17% 0.1μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	143% 1430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	152% 1.37mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	358% 8.24mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.4% 384g	5.97% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 155 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 1.3 times more Vitamin B5, 12.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 171 times more Vitamin B12 than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 1.2 times more Potassium, 4.5 times more Selenium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling contain similar levels of Sodium per one kilogram.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.7 times more Fiber and 2.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 1.5 times more Energy, 5.1 times more Fat, 7.3 times more Saturated Fat, 3.3 times more Omega 3, 5.4 times more Omega 6 and 7.3 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Carbohydrate per one kilogram.