Comparing Nutrients in 100 grams 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	15% 436kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	38% 49g	130g per day for Men 19-50 years
Sugars	56.8% 41g	5.9% 4.3g	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	7.63% 2.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	12.8% 7.14g	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	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	44% 0.57mg	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	17% 68μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	71.3% 1.7μg	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	11.2% 1.68mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	2.75% 3.3μg	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	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	21.4% 0.19mg	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	39.8% 3.18mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	74.4% 1.7mg	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	9.43% 66mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	55.5% 30.5μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	1.04% 38.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.