Comparing Nutrients in 14 ounces Baked Potato Flesh VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Baked Potato Flesh	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	12.7% 369kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	131% 171g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	14% 7.78g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	20.5% 0.27mg	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	8.93% 35.7μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2% 20mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	39.2% 0.35mg	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	17.4% 1.4mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	135% 3.1mg	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	28.3% 198mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.1% 299g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Baked Potato Flesh have 1.3 times more Vitamin B1, 4.5 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 24 times more Vitamin E and 37 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Baked Potato Flesh have 2.4 times more Copper, 3.2 times more Potassium and 1.7 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 8 times more Calcium, 1.8 times more Iron, 4.9 times more Manganese, 7.2 times more Phosphorus, 101 times more Sodium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.8 times more Energy, 88.4 times more Fat, 30 times more Saturated Fat, 77 times more Omega 3, 49.8 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6