Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	41% 1193kcal	66% 1919kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	273% 355g	130g per day for Men 19-50 years
Sugars	11% 7.85g	235% 170g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	22% 12.3g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	85.2% 13.6mg	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	8.72% 0.11mg	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	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	1.9% 0.045μg	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	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	18% 181mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	39% 0.35mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	13% 54.4mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.77% 28.3g	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, vanilla sandwich with creme filling, reduced fat:

• Waffles, gluten-free, frozen, ready-to-heat have 2.7 times more Vitamin B6, 268 times more Vitamin B12 and 4.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B9 and 1.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat 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, vanilla sandwich with creme filling, reduced fat:

• Waffles, gluten-free, frozen, ready-to-heat have 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium, 1.4 times more Zinc and 6.9 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium, Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.6 times more Energy, 4.1 times more Saturated Fat, 1.8 times more Carbohydrate, 21.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Fat per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.