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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Energy	36% 1044kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	38% 49.4g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	NA	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	2.74% 2g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.14g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	73% 0.95mg	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	7.94% 31.8μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	187% 1.68mg	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	31.3% 2.5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	104% 2.4mg	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	204% 1425mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.65% 172g	8.93% 331g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Potato Skin provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 9.4 times more Phosphorus, 50.5 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 4.8 times more Copper, 5.1 times more Iron, 3.3 times more Potassium and 1.9 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 4.5 times more Energy, 88.4 times more Fat, 30 times more Saturated Fat, 77 times more Omega 3, 49.8 times more Omega 6 and 3.5 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.8 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Potato Skin offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6