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  6. MURRAY, Vanilla Creme Sandwich Cookies vs. Waffle

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

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Significant differences between mURRAY, Vanilla Creme Sandwich Cookies and waffle

  • MURRAY, Vanilla Creme Sandwich Cookies has more vitamin B1 and folate; however, waffle is richer in phosphorus and vitamin B2.
  • Waffle covers your daily cholesterol needs 23% more than mURRAY, Vanilla Creme Sandwich Cookies.
  • Waffle has 2 times less saturated fat than mURRAY, Vanilla Creme Sandwich Cookies. MURRAY, Vanilla Creme Sandwich Cookies has 6g of saturated fat, while waffle has 2.866g.

Specific food types used in this comparison are MURRAY, Vanilla Creme Sandwich Cookies and Waffles, plain, prepared from recipe.

Infographic

MURRAY, 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 7.1% 0% 4.6% 83% 0% 8.2% 23% 41% 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 -38%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +205.8%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +258.5%
~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% 93% 55% 53% 0% 4.6% 0% 0% 55% 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 +40.7%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more FolateFolate +58.7%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B6Vitamin B6 +180%
~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, Vanilla Creme Sandwich Cookies Waffle DV% diff.
Selenium 46.2µg 84%
Calcium 255mg 26%
Cholesterol 0mg 69mg 23%
Phosphorus 53mg 190mg 20%
Saturated fat 6g 2.866g 14%
Carbs 73.9g 32.9g 14%
Manganese 0.265mg 12%
Vitamin B12 0.25µg 10%
Vitamin B5 0.485mg 10%
Calories 477kcal 291kcal 9%
Vitamin B1 0.37mg 0.263mg 9%
Sodium 317mg 511mg 8%
Vitamin B2 0.24mg 0.347mg 8%
Copper 0.062mg 7%
Vitamin A 65µg 7%
Folate 73µg 46µg 7%
Protein 4.9g 7.9g 6%
Fats 18.3g 14.1g 6%
Fiber 1.3g 5%
Vitamin B3 2.8mg 2.073mg 5%
Potassium 52mg 159mg 3%
Vitamin B6 0.02mg 0.056mg 3%
Zinc 0.3mg 0.68mg 3%
Magnesium 10mg 19mg 2%
Monounsaturated fat 4.1g 3.521g 1%
Iron 2.2mg 2.31mg 1%
Vitamin C 0.4mg 0%
Net carbs 72.6g 32.9g N/A
Sugar 36.9g N/A
Trans fat 0.3g N/A
Polyunsaturated fat 6.8g 6.785g 0%
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% 18% 74% 3%
Protein: 4.9 g
Fats: 18.3 g
Carbs: 73.9 g
Water: 2.5 g
Other: 0.4 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 +29.8%
Contains more CarbsCarbs +124.6%
Contains more ProteinProtein +61.2%
Contains more WaterWater +1580%
Contains more OtherOther +675%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 24% 40%
Saturated fat: Sat. Fat 6 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 6.8 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 +16.4%
Contains less Sat. FatSaturated fat -52.2%
~equal in Polyunsaturated fat ~6.785g

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.