Comparing Nutrients in 1 pound 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	79.3% 2300kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	234% 75g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	90% 15.4g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	172% 223g	130g per day for Men 19-50 years
Sugars	200% 145g	27% 19.5g	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	27.5% 10.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	58% 32.4g	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	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	199% 2.6mg	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	65.8% 263μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	323% 7.76μg	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	84.4% 12.7mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	12.5% 15μg	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	6.8% 68mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	97% 0.88mg	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	170% 13.6mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	NA	337% 7.76mg	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	48.6% 340mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	4.7% 174g	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 lb

Compare the macro and micronutrient content in 1 lb of Cookie, chocolate, with icing or coating versus 1 lb 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 pound of Cookie, chocolate, with icing or coating vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Cookie, chocolate, with icing or coating has 1.4 times more Copper than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb 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 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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.