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  6. KEEBLER, SANDIES, Pecan Shortbread Cookies vs. Waffle

KEEBLER, SANDIES, Pecan Shortbread Cookies vs. Waffle — In-Depth Nutrition Comparison

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The main differences between kEEBLER, SANDIES, Pecan Shortbread Cookies and waffle

  • KEEBLER, SANDIES, Pecan Shortbread Cookies is richer in iron, folate, polyunsaturated fat, and monounsaturated fat, yet waffle is richer in phosphorus and vitamin B2.
  • Daily need coverage for saturated fat for kEEBLER, SANDIES, Pecan Shortbread Cookies is 33% higher.
  • KEEBLER, SANDIES, Pecan Shortbread Cookies contains 2 times more monounsaturated fat than waffle. KEEBLER, SANDIES, Pecan Shortbread Cookies contains 8.4g of monounsaturated fat, while waffle contains 3.521g.
  • Waffle contains less saturated fat.

Food types used in this article are KEEBLER, SANDIES, Pecan Shortbread Cookies and Waffles, plain, prepared from recipe.

Infographic

KEEBLER, SANDIES, Pecan Shortbread Cookies vs Waffle infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 0% 7.7% 128% 0% 19% 23% 46% 0% 0%
Waffle
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more IronIron +47.2%
Contains less SodiumSodium -30.7%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +82.8%
Contains more PhosphorusPhosphorus +251.9%
~equal in Zinc ~0.68mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 80% 48% 43% 0% 6.9% 0% 0% 61% 0%
Waffle
Waffle
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more FolateFolate +76.1%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B6Vitamin B6 +86.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.073mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient KEEBLER, SANDIES, Pecan Shortbread Cookies Waffle DV% diff.
Selenium 46.2µg 84%
Polyunsaturated fat 11.4g 6.785g 31%
Saturated fat 9.5g 2.866g 30%
Fats 31.7g 14.1g 27%
Calcium 255mg 26%
Phosphorus 54mg 190mg 19%
Cholesterol 12mg 69mg 19%
Iron 3.4mg 2.31mg 14%
Calories 541kcal 291kcal 13%
Monounsaturated fat 8.4g 3.521g 12%
Manganese 0.265mg 12%
Vitamin B2 0.21mg 0.347mg 11%
Vitamin B5 0.485mg 10%
Vitamin B12 0.25µg 10%
Carbs 59g 32.9g 9%
Folate 81µg 46µg 9%
Fiber 1.9g 8%
Copper 0.062mg 7%
Sodium 354mg 511mg 7%
Vitamin A 65µg 7%
Protein 5g 7.9g 6%
Vitamin B1 0.32mg 0.263mg 5%
Vitamin B6 0.03mg 0.056mg 2%
Potassium 87mg 159mg 2%
Vitamin B3 2.3mg 2.073mg 1%
Magnesium 16mg 19mg 1%
Vitamin C 0.4mg 0%
Net carbs 57.1g 32.9g N/A
Sugar 22.5g N/A
Zinc 0.7mg 0.68mg 0%
Trans fat 0.4g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 32% 59% 3%
Protein: 5 g
Fats: 31.7 g
Carbs: 59 g
Water: 3 g
Other: 1.3 g
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more FatsFats +124.8%
Contains more CarbsCarbs +79.3%
Contains more ProteinProtein +58%
Contains more WaterWater +1300%
Contains more OtherOther +138.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 29% 39%
Saturated fat: Sat. Fat 9.5 g
Monounsaturated fat: Mono. Fat 8.4 g
Polyunsaturated fat: Poly. Fat 11.4 g
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +138.6%
Contains more Poly. FatPolyunsaturated fat +68%
Contains less Sat. FatSaturated fat -69.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.