Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	12.6% 364kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	6.35% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	88.3% 64g	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	16% 6.1g	19% 7.23g	38g per day for Men 19-50 years
Protein	18% 10g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	10.5% 0.14mg	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	20% 80.8μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	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	3.87% 0.58mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	20.3% 203mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	42.4% 0.38mg	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	114% 9.1mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	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	58% 405mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon per 5 oz

Compare the macro and micronutrient content in 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 5 oz of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 21.5 times more Vitamin B1, 8.1 times more Vitamin B2, 26 times more Vitamin B3, 5.9 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and 3 times more Vitamin K than Cookies, coconut macaroon.
• 5 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 28.6 times more Calcium, 7.8 times more Iron, 2.2 times more Magnesium, 4.2 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 2.3 times more Sodium and 1.6 times more Zinc than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 1.4 times more Copper than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 5 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.8 times more Omega 3, 1.7 times more Omega 6 and 2.4 times more Protein than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 1.8 times more Energy, 6.3 times more Fat, 28.1 times more Saturated Fat and 10.5 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, coconut macaroon offer comparable quantities of Carbohydrate and Fiber per five ounces.