Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	41% 1193kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	178% 57g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	178% 232g	130g per day for Men 19-50 years
Sugars	11% 7.85g	156% 113g	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	3.13% 2.27g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	16.7% 0.22mg	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	9.07% 36.3μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	75.6% 1.8μg	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	29% 4.35mg	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	18% 181mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	113% 1.02mg	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	35.7% 2.86mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	233% 1628mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	5.3% 197g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 2.8 times more Vitamin B3, 1.4 times more Vitamin B6, 6.7 times more Vitamin B12 and 6.5 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5 times more Vitamin B2, 2.1 times more Vitamin B9 and 9.2 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Phosphorus, 2.4 times more Sodium and 2.9 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Potassium, 36.8 times more Selenium and 1.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 110 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.7 times more Energy, 2.5 times more Fat, 16.1 times more Saturated Fat, 4.2 times more Omega 6, 14.5 times more Sugars, 3.6 times more Fiber and 3.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Carbohydrate per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.