Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Cookies, Marie biscuit

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Cookies, Marie biscuit: 74g

Cookies, Marie biscuit have 1.5 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, Marie biscuit?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	5.45% 0.087g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	6.75% 1.15g	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	40% 52g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	21.6% 15.6g	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	6.8% 2.6g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.082% 0.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	18% 2.85mg	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	4.2% 0.055mg	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	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.06μg	5.85% 0.14μg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	8.3% 0.075mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	4.93% 20.7mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	18.2% 273mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.2% 7.23g	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, Marie biscuit:

• Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Vitamin B6, 21.8 times more Vitamin B12, 3.3 times more Vitamin E and 4.5 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 4.4 times more Vitamin B1, 8 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.6 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, Marie biscuit:

• Waffles, gluten-free, frozen, ready-to-heat have more Calcium, 1.4 times more Copper, more Iron, 1.7 times more Magnesium, 2.9 times more Phosphorus, 2.1 times more Sodium and 1.3 times more Zinc than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 1.6 times more Potassium and 38.7 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 300 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Fat, 10.1 times more Omega 3 and 1.6 times more Omega 6 than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 4.4 times more Saturated Fat, 7.9 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.