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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 6.5 times more Omega 3 than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, Marie biscuit have similar amounts of Fat and Omega 6 per 5 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.