Comparing Nutrients in 7 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	23.6% 685kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	75% 98g	130g per day for Men 19-50 years
Sugars	106% 77g	11.7% 8.5g	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	58% 22g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	87% 1.13mg	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	21% 83.3μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	141% 3.4μg	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	7.8% 1.17mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	0% 0mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	42.6% 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	49.4% 3.95mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	148% 3.4mg	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	16.7% 117mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	1.33% 49.3g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.4 times more Vitamin E and 2.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 30.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 85.5 times more Vitamin B12 than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 2.4 times more Selenium, 1.9 times more Sodium and 2.5 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.3 times more Energy, 2.7 times more Fat, 3.9 times more Saturated Fat, 2.9 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Carbohydrate, 9 times more Sugars and 2.6 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.