Comparing Nutrients in 1 pound Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	40% 1166kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	66.5% 21.3g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	265% 345g	130g per day for Men 19-50 years
Sugars	27% 19.5g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	58% 32.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	24.8% 0.32mg	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	92% 367μg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	65% 649mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	77.5% 1.8mg	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	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	173% 2590mg	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	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, shortbread, 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, shortbread, 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, shortbread, reduced fat:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 8 times more Vitamin B6 and more Vitamin B12 than Cookies, shortbread, reduced fat.
• While 1 lb of Cookies, shortbread, reduced fat contains 1.4 times more Vitamin B9 and 6 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, shortbread, reduced fat provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, shortbread, 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, shortbread, reduced fat:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 11 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium and 2.4 times more Zinc than Cookies, shortbread, reduced fat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, shortbread, reduced fat contain similar levels of Sodium per one pound.
• 1 pound of Cookies, shortbread, 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 3.3 times more Fiber and 1.3 times more Protein than Cookies, shortbread, reduced fat.
• While 1 lb of Cookies, shortbread, reduced fat contains 1.8 times more Energy, 3.9 times more Fat, 6.6 times more Saturated Fat, 1.3 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 5 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.