Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	29% 839kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	119% 155g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	103% 74.4g	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	11% 4.17g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	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	3.8% 0.05mg	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	46% 185μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	17.3% 2.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	56% 4.47mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	17% 119mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Waffles, gluten-free, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, vanilla sandwich with creme filling, reduced fat versus 7 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B9 and 1.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Vitamin B6, 268 times more Vitamin B12 and 4.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium and 1.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium, Copper and Potassium per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Energy, 4.1 times more Saturated Fat, 1.8 times more Carbohydrate, 21.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Fat per seven ounces.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3