Comparing Nutrients in 14 ounces Baked Potato Skin VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Baked Potato Skin	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	27% 786kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	150% 195g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	23.5% 17g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	82.5% 31.4g	45% 17g	38g per day for Men 19-50 years
Protein	30.4% 17g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	174% 2.27mg	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	22% 87.3μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.6mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	13.5% 135mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	85% 0.77mg	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	349% 28mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	295% 6.8mg	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	57.3% 401mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Waffles, whole wheat, lowfat, 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 Skin vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Baked Potato Skin have 2.3 times more Vitamin B5 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 155 times more Vitamin A, 3.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B9, more Vitamin B12, 10.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Baked Potato Skin have 4.2 times more Copper and 3.5 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.2 times more Calcium, 1.5 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 43.6 times more Selenium, 26.5 times more Sodium and 2.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Iron per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 1.8 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.3 times more Energy, 35.7 times more Fat, 27.5 times more Saturated Fat, 13.3 times more Omega 3, 40.5 times more Omega 6, 3.1 times more Sugars and 1.7 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6