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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	8.86% 257kcal	15% 436kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	25.7% 0.41g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	58.6% 76g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	56.8% 41g	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	11.3% 4.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	1.54% 0.02mg	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	14.3% 57μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71.3% 1.7μg	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	2.73% 0.41mg	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	14.3% 143mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	21% 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	80.4% 6.43mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	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	41% 286mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	55.5% 30.5μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cookies, chocolate sandwich, with creme filling, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 100 g of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While 100 g of Cookies, chocolate sandwich, with creme filling, reduced fat contain 4.1 times more Vitamin E and 4.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Calcium, 2 times more Iron, 2.6 times more Magnesium, 4.3 times more Phosphorus, 2.3 times more Selenium and 2.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Copper, Potassium and Sodium per 100 grams.
• 100 grams of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 100 g of Cookies, chocolate sandwich, with creme filling, reduced fat contain 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.