Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Cookies, sugar wafer, chocolate-covered: 95g

Cookies, sugar wafer, chocolate-covered have 2 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, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	21.7% 3.7g	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	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	68% 49g	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	8.5% 3.23g	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, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	3.5% 0.046mg	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	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	5.94% 0.14μg	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	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	28% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	156% 12.5mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	10% 42.8mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	79.5% 556mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.044% 1.64g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Cookies, Sugar Wafer, Chocolate-covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, sugar wafer, chocolate-covered?

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 317.2 times more Vitamin A, 9.3 times more Vitamin B1, 4.6 times more Vitamin B2, 18.2 times more Vitamin B3, 24.3 times more Vitamin B6, 7.8 times more Vitamin B9 and 23.3 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 2.6 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, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 1.5 times more Copper, 10.6 times more Iron, 3 times more Magnesium, 5 times more Phosphorus, 11.6 times more Selenium, 8.3 times more Sodium and 3.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium, Selenium and Zinc
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, sugar wafer, chocolate-covered 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 1.5 times more Carbohydrate, 2.6 times more Fiber and 4.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 3.8 times more Fat, 11.8 times more Saturated Fat, 1.5 times more Omega 6 and 5.9 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein