Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with creme filling, reduced fat VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	30% 865kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	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	116% 151g	75% 98g	130g per day for Men 19-50 years
Sugars	113% 81.7g	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	15% 5.75g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, reduced fat	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	48% 0.58mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	33.7% 135μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	22.2% 3.33mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	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	41.5% 0.37mg	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	79% 6.3mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	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	18.7% 131mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 4.1 times more Vitamin E and 4.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 28.6 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B9 per 7 oz.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Calcium, 2 times more Iron, 2.6 times more Magnesium, 4.3 times more Phosphorus, 2.3 times more Selenium, 2.4 times more Zinc and 6.2 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Copper, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate sandwich, with creme filling, reduced fat have 1.7 times more Energy, 3.7 times more Fat, 4.1 times more Saturated Fat, 3.1 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 9.6 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.5 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.