Comparing Nutrients in 1 pound Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	40% 1166kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	285% 91g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	214% 278g	130g per day for Men 19-50 years
Sugars	27% 19.5g	283% 205g	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	61% 23g	38g per day for Men 19-50 years
Protein	58% 32.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	33.5% 0.44mg	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	3.4% 13.6μg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	65% 649mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	136% 1.22mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	31.3% 132mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon 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, coconut macaroon 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, coconut macaroon:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Vitamin A, 21.5 times more Vitamin B1, 8.1 times more Vitamin B2, 26 times more Vitamin B3, 5.9 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 3 times more Vitamin K than Cookies, coconut macaroon.
• 1 pound of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, coconut macaroon 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, coconut macaroon:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 28.6 times more Calcium, 7.8 times more Iron, 2.2 times more Magnesium, 4.2 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 2.3 times more Sodium and 1.6 times more Zinc than Cookies, coconut macaroon.
• While 1 lb of Cookies, coconut macaroon contains 1.4 times more Copper than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 pound of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2.8 times more Omega 3, 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While 1 lb of Cookies, coconut macaroon contains 1.8 times more Energy, 6.3 times more Fat, 28.1 times more Saturated Fat and 10.5 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, coconut macaroon offer comparable quantities of Carbohydrate and Fiber per one pound.