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

Weight per 500 calories

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

Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 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, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

• Waffles, gluten-free, frozen, ready-to-heat have 4.3 times more Vitamin B6, 431 times more Vitamin B12 and 6.9 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.5 times more Calcium, 1.9 times more Copper, 4.2 times more Magnesium, 9.6 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 2.2 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 2.2 times more Iron and 27.4 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 500 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 2.5 times more Saturated Fat and 13.5 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.