Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	NA	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	NA	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	378% 492g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	59% 43g	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	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	39.6% 22g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	439% 5.7mg	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	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	713% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	15% 150mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	NA	214% 1.93mg	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	62.5% 5mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	NA	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	744% 17mg	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	409% 2860mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	NA	555% 305μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	NA	106% 11.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg 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 1 kilogram of Frozen Roasted Potatoes with Salt vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Both Frozen Roasted Potatoes with Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.7 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 9.5 times more Calcium, 12.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 2 times more Energy, 2 times more Fat, 4.3 times more Saturated Fat, 1.9 times more Carbohydrate, 6.2 times more Sugars, 1.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.