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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.6% 510kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	81.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	85% 110g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	86% 62.2g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	25.3% 14g	9.25% 5.18g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	34% 308μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	7.02% 0.091mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	0.83% 0.02μg	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	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.42% 0.81mg	29.2% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	28.4% 284mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	30.2% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	71% 1.64mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.06% 76g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 155 times more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 1.3 times more Vitamin B5, 12.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 171 times more Vitamin B12 than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 1.2 times more Potassium, 4.5 times more Selenium and 1.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling contain similar levels of Sodium per seven ounces.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Fiber and 2.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Energy, 5.1 times more Fat, 7.3 times more Saturated Fat, 3.3 times more Omega 3, 5.4 times more Omega 6 and 7.3 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Carbohydrate per seven ounces.