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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	62.3% 1805kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	85.5% 83g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	125% 2g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	187% 31.7g	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	194% 252g	172% 223g	130g per day for Men 19-50 years
Sugars	196% 142g	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	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	21% 12g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	43% 172μg	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67% 10mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	107% 8.53mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	61% 426mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	151% 2268mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	2.7% 100g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal sandwich, with creme filling vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Cookies, oatmeal sandwich, with creme filling have 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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.
• Both Cookies, oatmeal sandwich, with creme filling as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, oatmeal sandwich, with creme filling vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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, 4.5 times more Selenium, 1.7 times more Zinc and 1.7 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal sandwich, with creme filling have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.7 times more Fiber and 2.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Carbohydrate per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.