Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	41% 1193kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	75% 24g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	246% 320g	130g per day for Men 19-50 years
Sugars	11% 7.85g	132% 96g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	22% 12.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	109% 17.5mg	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	26% 0.34mg	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	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	36% 0.86μg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	51% 0.46mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	30.2% 127mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	5.3% 197g	1.2% 44.4g	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, Marie biscuit:

• Waffles, gluten-free, frozen, ready-to-heat have 14.1 times more Vitamin B12, 2.1 times more Vitamin E and 2.9 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 6.8 times more Vitamin B1, 12.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 14.8 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit have similar amounts of Vitamin B6 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit 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, Marie biscuit:

• Waffles, gluten-free, frozen, ready-to-heat have more Calcium, more Iron, 1.9 times more Phosphorus, 1.4 times more Sodium and 4.4 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.5 times more Potassium and 59.8 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit have similar amounts of Copper, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 6.5 times more Omega 3 than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.5 times more Energy, 6.8 times more Saturated Fat, 1.6 times more Carbohydrate, 12.2 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit have similar amounts of Fat and Omega 6 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.