Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Baked White Potatoes	Recommended Dietary Allowance
Energy	70.5% 2044kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	232% 168g	8.38% 6.07g	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	0% 0g	1.97% 1.43g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 168g	% 1.6g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.33g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	64.4% 0.84mg	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	0% 0μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	56% 0.5mg	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	8.93% 0.71mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	32.6% 0.75mg	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	22% 155mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Baked White Potatoes:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.7 times more Vitamin B2 and 78 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 23.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Baked White Potatoes:

• Glutino, Gluten Free Wafers, Lemon Flavored have 15.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Copper, 3.6 times more Iron, 9 times more Magnesium, 9.9 times more Manganese, 1.9 times more Phosphorus, 15.1 times more Potassium, 11.7 times more Zinc and 67.3 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Baked Whole White Potatoes have similar amounts of Calcium per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 5.6 times more Energy, 161.2 times more Fat, 262.5 times more Saturated Fat, 6.5 times more Omega 3, 52.2 times more Omega 6, 3.5 times more Carbohydrate and 27.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.