Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Cookies, coconut macaroon: 65.2g

Cookies, coconut macaroon have 1.8 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	41% 13g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	30.7% 40g	130g per day for Men 19-50 years
Sugars	6.9% 5g	40.6% 29.5g	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	13.2% 5g	8.75% 3.33g	38g per day for Men 19-50 years
Protein	15% 8.33g	3.5% 1.97g	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	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	4.8% 0.063mg	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	16.6% 66.5μg	0.49% 1.96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	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	3.2% 0.48mg	0.83% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	0.6% 0.72μg	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	16.7% 167mg	0.33% 3.26mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	19.5% 0.18mg	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	94% 7.5mg	6.7% 0.53mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	47.7% 334mg	6.34% 44.3mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	2.36% 80.2mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	8.06% 4.43μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 38.4 times more Vitamin B1, 14.5 times more Vitamin B2, 46.5 times more Vitamin B3, 10.6 times more Vitamin B6, 34 times more Vitamin B9, more Vitamin B12, 3.9 times more Vitamin E and 5.4 times more Vitamin K than Cookies, coconut macaroon.
• 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 300 kcal.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 51.2 times more Calcium, 1.3 times more Copper, 14 times more Iron, 4 times more Magnesium, 7.5 times more Phosphorus, 2.4 times more Potassium, 8 times more Selenium, 4.1 times more Sodium and 2.9 times more Zinc than Cookies, coconut macaroon.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5 times more Omega 3, 3 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Fiber and 4.2 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 3.5 times more Fat, 15.7 times more Saturated Fat and 5.9 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 have similar amounts of Energy per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.