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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	28.4% 284mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	39.2% 0.35mg	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	160% 12.8mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	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	81% 568mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.06% 76g	1.33% 49.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, brownies, commercially prepared, reduced fat, with added fiber 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 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.