Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, reduced fat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, reduced fat: 115g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

Cookies, chocolate sandwich, with creme filling, reduced fat have 1.7 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.

Which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, reduced fat or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.4g	73.6% 96g	130g per day for Men 19-50 years
Sugars	65% 47.2g	11.5% 8.35g	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	8.75% 3.33g	22% 8.37g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.88% 0.19mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.76% 0.023mg	85.5% 1.1mg	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	19.5% 78μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	13% 1.93mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.3μg	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	41.7% 0.38mg	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	45.6% 3.65mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	145% 3.33mg	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	11% 75.7mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 2.4 times more Vitamin E and 2.9 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.5 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B3, 3.7 times more Vitamin B5, 48.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 1.7 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 7.4 times more Phosphorus, 1.6 times more Potassium, 3.9 times more Selenium, 2 times more Sodium and 4.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 2.2 times more Fat, 2.4 times more Saturated Fat, 1.8 times more Omega 3, 1.4 times more Omega 6 and 5.7 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.5 times more Fiber and 4.1 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.