Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, oatmeal sandwich, with creme filling

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Cookies, oatmeal sandwich, with creme filling: 75.4g

Cookies, oatmeal sandwich, with creme filling have 1.5 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	31% 5.27g	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	6.9% 5g	32.6% 23.6g	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	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	5.16% 1.96g	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, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	20% 181μg	0.084% 0.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	6.44% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	2.67% 0.035mg	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	7.16% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	0.31% 0.008μg	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	0.13% 0.75IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	3.4% 4.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	16.7% 167mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	11.5% 0.1mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	6.3% 26.4mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	27% 0.62mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	3% 103mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	9.3% 5.13μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.45% 16.7g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Cookies, Oatmeal Sandwich, With Creme Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, oatmeal sandwich, with creme filling?

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, oatmeal sandwich, with creme filling:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 240 times more Vitamin A, 2.8 times more Vitamin B1, 6.8 times more Vitamin B2, 7.7 times more Vitamin B3, 2 times more Vitamin B5, 19.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 264.8 times more Vitamin B12 than Cookies, oatmeal sandwich, with creme filling.
• While 300 kcal of Cookies, oatmeal sandwich, with creme filling contain 3.5 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E
• 300 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, oatmeal sandwich, with creme filling:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 2.2 times more Copper, 5.3 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 4.7 times more Phosphorus, 6.9 times more Selenium, 1.7 times more Sodium and 2.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 300 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium and Zinc
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.4 times more Carbohydrate, 2.6 times more Fiber and 4.2 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 300 kcal of Cookies, oatmeal sandwich, with creme filling contain 3.3 times more Fat, 4.7 times more Saturated Fat, 2.1 times more Omega 3, 3.5 times more Omega 6 and 4.7 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein