Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	539% 172g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	508% 660g	130g per day for Men 19-50 years
Sugars	59% 43g	713% 517g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	128% 71.4g	61.6% 34.5g	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	172% 1550μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	40% 6.4mg	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	37% 0.48mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	62.5% 1.5μg	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	144% 21.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	57.5% 69μg	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	143% 1430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	294% 2.65mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	107% 450mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	91% 3110mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	92% 1380mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	10.4% 384g	0.47% 17.3g	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 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, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 1 kg of Cookies, sugar wafer, chocolate-covered contains 5.3 times more Vitamin E and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, sugar wafer, chocolate-covered:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 1 kg of Cookies, sugar wafer, chocolate-covered contains 1.4 times more Copper and 1.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.3 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 1 kg of Cookies, sugar wafer, chocolate-covered contains 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.