Comparing Nutrients in 5 ounces Cookies, Marie biscuit VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cookies, Marie biscuit	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	20% 575kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	47% 61g	130g per day for Men 19-50 years
Sugars	41.4% 30g	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	18% 10g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.3% 0.095mg	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	42% 167μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	158% 3.8μg	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	4.25% 0.64mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	14% 0.13mg	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	0% 0mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	NA	48% 1.1mg	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	39% 274mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, Marie biscuit vs Waffles, gluten-free, frozen, ready-to-heat:

• Cookies, Marie biscuit have 6.8 times more Vitamin B1, 12.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 14.8 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 14.1 times more Vitamin B12, 2.1 times more Vitamin E and 2.9 times more Vitamin K than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B6 per 5 oz.
• Both Cookies, Marie biscuit as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, Marie biscuit vs Waffles, gluten-free, frozen, ready-to-heat:

• Cookies, Marie biscuit have 2.5 times more Potassium, 59.8 times more Selenium and 1.2 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Calcium, more Iron, 1.9 times more Phosphorus, 1.4 times more Sodium and 4.4 times more Water than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, Marie biscuit have 1.5 times more Energy, 6.8 times more Saturated Fat, 1.6 times more Carbohydrate, 12.2 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 6.5 times more Omega 3 than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Fat and Omega 6 per 5 oz.
• Both Cookies, Marie biscuit as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.