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  6. MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies vs. Waffle

MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between mURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies and waffle

  • MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies is higher in vitamin B1 and folate, yet waffle is higher in phosphorus and vitamin B2.
  • MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies covers your daily saturated fat needs 23% more than waffle.
  • MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies contains 2 times more folate than waffle. While mURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies contains 71µg of folate, waffle contains only 46µg.
  • The amount of saturated fat in waffle is lower.

Food varieties used in this article are MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies and Waffles, plain, prepared from recipe.

Infographic

MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies vs Waffle infographic
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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 7.9% 0% 5.6% 83% 0% 8.2% 23% 25% 0% 0%
Waffle
Waffle
8
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 less SodiumSodium -62.4%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +152.4%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +251.9%
~equal in Iron ~2.31mg

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% 90% 53% 51% 0% 9.2% 0% 0% 53% 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 +36.9%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more FolateFolate +54.3%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B6Vitamin B6 +40%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient MURRAY, SUGAR FREE, Vanilla Creme Sandwich Cookies Waffle DV% diff.
Selenium 46.2µg 84%
Calcium 255mg 26%
Cholesterol 0mg 69mg 23%
Saturated fat 7.5g 2.866g 21%
Phosphorus 54mg 190mg 19%
Fats 23.1g 14.1g 14%
Fiber 3.4g 14%
Sodium 192mg 511mg 14%
Carbs 70g 32.9g 12%
Manganese 0.265mg 12%
Polyunsaturated fat 8.5g 6.785g 11%
Vitamin B12 0.25µg 10%
Vitamin B5 0.485mg 10%
Calories 467kcal 291kcal 9%
Vitamin B2 0.23mg 0.347mg 9%
Vitamin B1 0.36mg 0.263mg 8%
Copper 0.062mg 7%
Vitamin A 65µg 7%
Protein 4.9g 7.9g 6%
Folate 71µg 46µg 6%
Vitamin B3 2.7mg 2.073mg 4%
Monounsaturated fat 5.2g 3.521g 4%
Zinc 0.3mg 0.68mg 3%
Potassium 63mg 159mg 3%
Magnesium 11mg 19mg 2%
Iron 2.2mg 2.31mg 1%
Vitamin B6 0.04mg 0.056mg 1%
Vitamin C 0.4mg 0%
Net carbs 66.6g 32.9g N/A
Sugar 1.2g N/A
Trans fat 0.36g 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% 23% 70% 2%
Protein: 4.9 g
Fats: 23.1 g
Carbs: 70 g
Water: 2 g
Other: 0 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 +63.8%
Contains more CarbsCarbs +112.8%
Contains more ProteinProtein +61.2%
Contains more WaterWater +2000%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 25% 40%
Saturated fat: Sat. Fat 7.5 g
Monounsaturated fat: Mono. Fat 5.2 g
Polyunsaturated fat: Poly. Fat 8.5 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 +47.7%
Contains more Poly. FatPolyunsaturated fat +25.3%
Contains less Sat. FatSaturated fat -61.8%

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.