Comparing Nutrients in 100 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, coconut macaroon

Weight per 100 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 39g
• Cookies, coconut macaroon: 21.7g

Cookies, coconut macaroon have 1.8 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Discover which food has more nutrients per 100 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, coconut macaroon?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	13.5% 9.8g	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	4.4% 1.67g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	1.17% 0.66g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	6.7% 60.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0.36% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	0.3% 0.048mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.6% 0.021mg	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	5.54% 22μg	0.16% 0.65μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	0% 0μg	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	1.06% 0.16mg	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.11% 1.1mg	1000mg per day for Men 19-50 years
Copper	8.34% 0.075mg	6.5% 0.058mg	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	31.3% 2.5mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.02% 25.3mg	1.5% 6.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	16% 111mg	2.1% 14.8mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	0.79% 26.7mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	2.7% 1.48μg	55μg per day for Men 19-50 years
Sodium	14.4% 217mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.14% 0.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.068% 2.5g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Cookies, Coconut Macaroon Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cookies, coconut macaroon?

Lets compare vitamin content per 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 38.4 times more Vitamin B1, 14.5 times more Vitamin B2, 46.5 times more Vitamin B3, 10.6 times more Vitamin B6, 34 times more Vitamin B9 and more Vitamin B12 than Cookies, coconut macaroon.
• 100 calories of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cookies, coconut macaroon:

• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 51.2 times more Calcium, 1.3 times more Copper, 14 times more Iron, 4 times more Magnesium, 7.5 times more Phosphorus, 8 times more Selenium, 4.1 times more Sodium and 2.9 times more Zinc than Cookies, coconut macaroon.
• 100 calories of Cookies, coconut macaroon lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, coconut macaroon lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5 times more Omega 3, 3 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Fiber and 4.2 times more Protein than Cookies, coconut macaroon.
• While 100 kcal of Cookies, coconut macaroon contain 3.5 times more Fat, 15.7 times more Saturated Fat and 5.9 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, coconut macaroon offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, coconut macaroon provide inadequate amounts of Omega 3, Omega 6 and Protein