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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	40% 1166kcal	68% 1978kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	117% 1.86g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	80.4% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	266% 346g	130g per day for Men 19-50 years
Sugars	27% 19.5g	258% 187g	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	51.3% 19.5g	34.6% 13g	38g per day for Men 19-50 years
Protein	58% 32.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.95mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	71% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	6.98% 0.091mg	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	64.6% 259μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	323% 7.76μg	0% 0μg	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	12.4% 1.86mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	65% 649mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	95% 0.85mg	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	365% 29mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	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	185% 1297mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.76% 28.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, chocolate sandwich, with creme filling, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 1 lb of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 28.6 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, reduced fat contains 4.1 times more Vitamin E and 4.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Calcium, 2 times more Iron, 2.6 times more Magnesium, 4.3 times more Phosphorus, 2.3 times more Selenium and 2.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Copper, Potassium and Sodium per one pound.
• 1 pound of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.5 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, reduced fat contains 1.7 times more Energy, 3.7 times more Fat, 4.1 times more Saturated Fat, 3.1 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 9.6 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.