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

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Cookies, oatmeal sandwich, with creme filling: 126g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	53.7% 70g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	54.3% 39.4g	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	22% 8.37g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	25% 14g	5.86% 3.28g	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	33.5% 302μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	4.45% 0.058mg	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	27.7% 111μg	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0.52% 0.013μg	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	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.8mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	5.65% 6.8μg	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	28% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	156% 12.5mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	45% 1.04mg	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	79.5% 556mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.75% 27.8g	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 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, oatmeal sandwich, with creme filling?

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

• 500 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 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 3.5 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin E
• 500 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 500 calories.

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

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein