Comparing Nutrients in 7 ounces Cookies, chocolate cream covered biscuit sticks VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	30.6% 887kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	78.3% 13.3g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	35.4% 20g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	10.2% 0.13mg	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	8.43% 33.7μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	222% 5.3μg	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	117% 17.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	19.6% 0.18mg	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	22.3% 1.8mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	52% 365mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate cream covered biscuit sticks vs Waffles, gluten-free, frozen, ready-to-heat:

• Cookies, chocolate cream covered biscuit sticks have 5 times more Vitamin B2, 2.1 times more Vitamin B9 and 9.2 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.8 times more Vitamin B3, 1.4 times more Vitamin B6, 6.7 times more Vitamin B12 and 6.5 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1 per 7 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate cream covered biscuit sticks vs Waffles, gluten-free, frozen, ready-to-heat:

• Cookies, chocolate cream covered biscuit sticks have 1.3 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Potassium, 36.8 times more Selenium and 1.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2 times more Phosphorus, 2.4 times more Sodium and 2.9 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate cream covered biscuit sticks have 1.7 times more Energy, 2.5 times more Fat, 16.1 times more Saturated Fat, 4.2 times more Omega 6, 14.5 times more Sugars, 3.6 times more Fiber and 3.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 110 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Carbohydrate per 7 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.