Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, shortbread, reduced fat

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Cookies, shortbread, reduced fat: 111g

Cookies, shortbread, reduced fat have 1.8 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very 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, shortbread, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	34.6% 5.9g	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	65% 84.2g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	33% 24g	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	0.46% 0.33g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	22% 8.37g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	25% 14g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	6.05% 0.079mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	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	5.3% 0.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	3.23% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	28% 278mg	1.44% 14.4mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	11% 0.1mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.7% 15.5mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	19% 0.44mg	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	10.5% 73mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	2.87% 98mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	12.5% 6.87μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	4.94% 0.54mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.11% 4g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Cookies, Shortbread, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, shortbread, reduced fat?

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, shortbread, reduced fat:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 14.1 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin B12 than Cookies, shortbread, reduced fat.
• While 500 kcal of Cookies, shortbread, reduced fat contain 3.4 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, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, shortbread, reduced fat 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, shortbread, reduced fat:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 19.3 times more Calcium, 3.8 times more Copper, 3.8 times more Iron, 8.1 times more Magnesium, 7.6 times more Manganese, 7.6 times more Phosphorus, 8.6 times more Selenium, 1.7 times more Sodium and 4.2 times more Zinc than Cookies, shortbread, reduced fat.
• 500 calories of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, shortbread, reduced fat 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 Omega 3, 5.8 times more Fiber and 2.3 times more Protein than Cookies, shortbread, reduced fat.
• While 500 kcal of Cookies, shortbread, reduced fat contain 2.2 times more Fat, 3.7 times more Saturated Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, shortbread, reduced fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, shortbread, reduced fat provide inadequate amounts of Fiber