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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Cookies, chocolate cream covered biscuit sticks contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Phosphorus, 2.4 times more Sodium and 2.9 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 110 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Carbohydrate per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.