Comparing Nutrients in 5 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	20.7% 600kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	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	85.2% 111g	47% 61g	130g per day for Men 19-50 years
Sugars	73.3% 53g	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	7.83% 2.98g	5.22% 2g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	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	2.73% 0.035mg	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	33% 132μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	12.4% 1.86mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	40% 3.2mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	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	12% 85mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.86g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat versus 5 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B9 and 1.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Vitamin B6, 268 times more Vitamin B12 and 4.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium, Copper and Potassium per five ounces.
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Energy, 4.1 times more Saturated Fat, 1.8 times more Carbohydrate, 21.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Fat per five ounces.
• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3