Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coating VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

• Cookie, chocolate, with icing or coating: 59.2g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g

Cookie, chocolate, with icing or coating has 2 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.76g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	44% 57.4g	130g per day for Men 19-50 years
Sugars	26% 19g	6.9% 5g	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	3.6% 1.36g	13.2% 5g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.65% 0.11mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.05% 0.014mg	51.3% 0.67mg	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	8.58% 34.3μg	16.6% 66.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	83% 2μg	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	11% 1.65mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	3.2% 3.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0.89% 8.88mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	25% 0.23mg	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	22% 1.78mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	3.52% 14.8mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	NA	87% 2mg	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	6.34% 44.4mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	1.65% 56.2mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1.2% 45g	3700g per day for Men 19-50 years

Cookie, Chocolate, With Icing Or Coating VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Lets compare vitamin content per 300 calories of Cookie, chocolate, with icing or coating vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 calories of Cookie, chocolate, with icing or coating have 3.4 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.9 times more Vitamin B1, 5 times more Vitamin B2, 4.5 times more Vitamin B3, 49 times more Vitamin B6, 1.9 times more Vitamin B9 and 168.7 times more Vitamin B12 than Cookie, chocolate, with icing or coating.
• 300 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E
• Both Cookie, chocolate, with icing or coating as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookie, chocolate, with icing or coating vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 18.8 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 5.1 times more Magnesium, 7.5 times more Phosphorus, 5.1 times more Selenium, 2.9 times more Sodium and 7.7 times more Zinc than Cookie, chocolate, with icing or coating.
• 300 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cookie, chocolate, with icing or coating as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookie, chocolate, with icing or coating have 3.4 times more Fat, 11.7 times more Saturated Fat, 1.3 times more Omega 6 and 3.8 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 300 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.4 times more Carbohydrate, 3.7 times more Fiber and 3.1 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein