Comparing Nutrients in 100 grams Waffles, gluten-free, frozen, ready-to-heat VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	9.07% 263kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.84g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	9.38% 1.6g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	39.3% 51g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	34.5% 25g	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	0.69% 0.5g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	13% 5g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	3.7% 0.048mg	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	2% 8μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	112% 2.68μg	16.7% 0.4μg	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	6.4% 0.96mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	4% 40mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	25% 0.23mg	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	7.88% 0.63mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	51.3% 359mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	14% 213mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 2.8 times more Vitamin B3, 1.4 times more Vitamin B6, 6.7 times more Vitamin B12 and 6.5 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5 times more Vitamin B2, 2.1 times more Vitamin B9 and 9.2 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 per 100 g.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, chocolate cream covered biscuit sticks:

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Phosphorus, 2.4 times more Sodium and 2.9 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Potassium, 36.8 times more Selenium and 1.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Waffles, gluten-free, frozen, ready-to-heat have 110 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.7 times more Energy, 2.5 times more Fat, 16.1 times more Saturated Fat, 4.2 times more Omega 6, 14.5 times more Sugars, 3.6 times more Fiber and 3.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, chocolate cream covered biscuit sticks have similar amounts of Carbohydrate per 100 g.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.