Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.4% 504kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	NA	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	NA	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	80% 104g	131% 171g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	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	27% 10.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	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	NA	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	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	25% 2mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	NA	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	204% 1425mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 2mg	11mg per day for Men 19-50 years
Water	7.3% 270g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• Both Frozen Roasted Potatoes with Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Frozen Roasted Potatoes with Salt have 3.6 times more Potassium than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Calcium, 1.3 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.1 times more Energy, 4.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate and 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Protein per 14 ounces.