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Comparing Nutrients in 100 grams Cookies, chocolate sandwich, with creme filling, reduced fatVS 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%
100 g ▼

Macro Nutrients

15%436kcal
Energy
8.86%257kcal
436 kcalvs257 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.6%13.2g
Fat
3.7%3.57g
13.2 gvs3.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.2%2.94g
Saturated Fat
2.23%0.71g
2.94 gvs0.71 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.7%0.41g
Omega 3
8.3%0.13g
0.41 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.7%3g
Omega 6
7.62%1.3g
3 gvs1.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g
Carbohydrate
38%49g
76 gvs49 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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56.8%41g
Sugars
5.9%4.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
41 gvs4.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.63%2.9g
Fiber
11.3%4.3g
2.9 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.25%2.94g
Protein
12.8%7.14g
2.94 gvs7.14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
17.2%155μg
RAE, retinol activity equivalents
0 μgvs155 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
35.8%0.43mg
Thiamine
0.29 mgvs0.43 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B2
37.4%0.49mg
Riboflavin
0.2 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.24mg
Vitamin B3
35.7%5.7mg
Niacin, nicotinic acid, niacinamide
2.24 mgvs5.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.4%0.17mg
Vitamin B5
7.4%0.37mg
Pantothenic acid
0.17 mgvs0.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.54%0.02mg
Vitamin B6
44%0.57mg
Pyridoxine
0.02 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68μg
Vitamin B9
14.3%57μg
Folates and Folic Acid
68 μgvs57 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
71.3%1.7μg
Cobalamin
0 μgvs1.7 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.2%1.68mg
Vitamin E
2.73%0.41mg
Tocopherols and Tocotrienols
1.68 mgvs0.41 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.3%16μg
Vitamin K
2.75%3.3μg
Phytomenadione or phylloquinone
16 μgvs3.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
14.3%143mg
0 mgvs143 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
21.4%0.19mg
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.8%3.18mg
Iron
80.4%6.43mg
3.18 mgvs6.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg
Magnesium
15.5%65mg
25 mgvs65 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
74.4%1.7mg
NA mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.43%66mg
Phosphorus
41%286mg
66 mgvs286 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.18%176mg
Potassium
4.82%164mg
176 mgvs164 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13μg
Selenium
55.5%30.5μg
13 μgvs30.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.4%471mg
Sodium
37%557mg
471 mgvs557 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.45%0.49mg
Zinc
10.6%1.17mg
0.49 mgvs1.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.23g
Water
1.04%38.4g
6.23 gvs38.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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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:
Comparing minerals per 100 grams for Cookies, chocolate sandwich, with creme filling, reduced fat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: