Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	12.6% 364kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	32.4% 5.5g	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	72% 94g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	101% 73.3g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	18% 10g	8.73% 4.9g	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	24.4% 220μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	5.7% 0.91mg	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	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	8.86% 0.21μg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	8.15% 9.8μg	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	20.3% 203mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	41.7% 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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	15% 63.8mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.066% 2.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 155 times more Vitamin A, 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 8.9 times more Vitamin B3, 11.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 11.4 times more Vitamin B12 than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 5.3 times more Vitamin E and 2.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 5 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 5.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 5.6 times more Selenium, 4 times more Sodium and 1.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 1.4 times more Copper and 1.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 5 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.3 times more Fiber and 2.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Energy, 7.7 times more Fat, 24.1 times more Saturated Fat, 2.2 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate and 12.1 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.