Comparing Nutrients in 100 grams Cookies, oatmeal sandwich, with creme filling VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	13.7% 398kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	27.6% 0.44g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	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	42.8% 55.6g	38% 49g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	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	6.84% 2.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.76% 0.29mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	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	9.5% 38μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.7% 2.2mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	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	15.2% 0.14mg	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	23.5% 1.88mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	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	13.4% 94mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	55.5% 30.5μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.6% 22g	1.04% 38.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal sandwich, with creme filling vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Cookies, oatmeal sandwich, with creme filling have 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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.
• Both Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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, 4.5 times more Selenium, 1.7 times more Zinc and 1.7 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal sandwich, with creme filling have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.7 times more Fiber and 2.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Carbohydrate per 100 g.
• Both Cookies, oatmeal sandwich, with creme filling as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.