Comparing Nutrients in 14 ounces Baked Red Potatoes VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Baked Red Potatoes	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	12% 345kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	124% 161g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.14g	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	42.8% 0.38mg	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	34.7% 2.78mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	153% 3.5mg	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	41% 286mg	196% 1369mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	134% 2016mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.22% 304g	4.96% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Van's, Gluten Free, Totally Original Waffles:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B2, 3.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Vitamin B5 and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Van's, Gluten Free, Totally Original Waffles:

• Baked Whole Red Potatoes have 1.8 times more Copper, 1.3 times more Iron, 4.5 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 5.3 times more Calcium, 5.1 times more Manganese, 4.8 times more Phosphorus, 42.3 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Van's, Gluten Free, Totally Original Waffles contain 2.9 times more Energy, 54.8 times more Fat, 19.5 times more Saturated Fat, 51.3 times more Omega 3, 32.5 times more Omega 6, 2.1 times more Carbohydrate and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Van's, Gluten Free, Totally Original Waffles have similar amounts of Sugars per 14 oz.
• Both Baked Whole Red Potatoes as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.