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

Macros Ratio

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

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	8.86% 257kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	27.6% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	41% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	43.3% 31.4g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.76% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	3.54% 0.046mg	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	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71.3% 1.7μg	0.42% 0.01μg	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	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.73% 0.41mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	14.3% 143mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	15.2% 0.14mg	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	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	36% 0.82mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	55.5% 30.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.6% 22g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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.
• While Cookies, oatmeal sandwich, with creme filling contain 5.4 times more Vitamin E and 1.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C and Vitamin D in 100 g.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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, 1.2 times more Potassium, 4.5 times more Selenium, 1.7 times more Zinc and 1.7 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

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