Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	35% 1020kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	73% 95g	130g per day for Men 19-50 years
Sugars	23.5% 17g	1.15% 0.83g	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	0% 0g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	45% 17g	21% 7.94g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	60% 0.78mg	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	56.6% 226μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.6mg	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	11% 1.63mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	56.8% 568mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	34% 0.31mg	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	319% 25.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	27% 0.62mg	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	162% 1135mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.1% 152g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 4 times more Vitamin B1, 13.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin E and 1.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 11 times more Calcium, 2.5 times more Copper, 10.4 times more Iron, 3.1 times more Magnesium, 10.9 times more Manganese, 3.5 times more Phosphorus, 61 times more Selenium, 1.6 times more Sodium and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Potassium and 1.7 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 14 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.8 times more Energy, 8.3 times more Omega 3, 5.1 times more Omega 6, 2.1 times more Carbohydrate, 20.4 times more Sugars, 2.2 times more Fiber and 3.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Fat and 1.7 times more Saturated Fat than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.