Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heat VS Cookies, chocolate cream covered biscuit sticks

Weight per 500 calories

• Waffles, gluten-free, frozen, ready-to-heat: 190g
• Cookies, chocolate cream covered biscuit sticks: 112g

Cookies, chocolate cream covered biscuit sticks have 1.7 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 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Cookies, chocolate cream covered biscuit sticks?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	4.64% 1.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	44% 57g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	38.6% 28g	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	1.3% 0.95g	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	% 0.82g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	4.13% 0.054mg	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	3.8% 15.2μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	212% 5.1μg	18.6% 0.45μg	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	12% 1.83mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	7.6% 76mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	28% 0.25mg	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	15% 1.2mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	64.6% 1.5mg	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	98% 683mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 1.9 times more Vitamin B1, 4.8 times more Vitamin B3, 2.4 times more Vitamin B6, 11.4 times more Vitamin B12 and 11.1 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2.9 times more Vitamin B2 and 5.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Calcium, 1.5 times more Magnesium, 3.3 times more Phosphorus and 4 times more Sodium than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Copper and 21.6 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 187 times more Omega 3 and 1.4 times more Carbohydrate than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Fat, 9.5 times more Saturated Fat, 2.5 times more Omega 6, 8.5 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Energy per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.