Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 118g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	63% 82g	130g per day for Men 19-50 years
Sugars	61% 44.3g	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	6.53% 2.5g	7% 2.66g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.55mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.27% 0.03mg	9.8% 0.13mg	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	27.5% 110μg	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	212% 5.1μg	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	10.3% 1.55mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	19% 0.17mg	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	33.2% 2.66mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	64.6% 1.5mg	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	10% 71mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	2.23% 82.5g	3700g per day for Men 19-50 years

Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2 and 7.2 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 431 times more Vitamin B12 and 6.9 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B3 and Vitamin E per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin K
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 2.2 times more Iron and 27.4 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.9 times more Copper, 4.2 times more Magnesium, 9.6 times more Phosphorus and 2.3 times more Sodium than Cookies, vanilla sandwich with creme filling, reduced fat.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Magnesium
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 2.5 times more Saturated Fat and 13.5 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.4 times more Fat, 47.6 times more Omega 3 and 2.3 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3 and Omega 6
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein in 500 calories.