Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Cookies, chocolate cream covered biscuit sticks

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Cookies, chocolate cream covered biscuit sticks: 67g

Cookies, chocolate cream covered biscuit sticks have 1.7 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Cookies, chocolate cream covered biscuit sticks?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	23% 16.8g	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	0.79% 0.57g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	8.83% 3.36g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.88% 0.076mg	2.48% 0.032mg	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	2.3% 9.13μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.06μg	11% 0.27μg	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	7.3% 1.1mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.36% 33.6mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	16.8% 0.15mg	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	9% 0.72mg	7.55% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	5.75% 24mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	58.5% 410mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	18% 9.87μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 1.9 times more Vitamin B1, 4.8 times more Vitamin B3, 2.4 times more Vitamin B6, 11.4 times more Vitamin B12 and 11.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2.9 times more Vitamin B2 and 5.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Calcium, 1.5 times more Magnesium, 3.3 times more Phosphorus and 4 times more Sodium than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Copper and 21.6 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Iron, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 187 times more Omega 3 and 1.4 times more Carbohydrate than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Fat, 9.5 times more Saturated Fat, 2.5 times more Omega 6, 8.5 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Energy per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.