Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Skin	Recommended Dietary Allowance
Energy	91% 2630kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	354% 461g	130g per day for Men 19-50 years
Sugars	24% 17.3g	19.3% 14g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	37% 14g	208% 79g	38g per day for Men 19-50 years
Protein	48.6% 27g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	472% 6.14mg	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	20% 80μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	150% 135mg	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	64% 9.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	908% 8.17mg	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	78.8% 6.3mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	268% 6.16mg	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	513% 3590mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	11.7% 434g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, gluten-free, frozen, ready-to-heat versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Baked Potato Skin:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has more Vitamin B12, 24 times more Vitamin E and 6.5 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Baked Potato Skin:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 1.3 times more Manganese, 3.6 times more Phosphorus and 24 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 9.2 times more Copper, 11.2 times more Iron, 1.4 times more Magnesium and 4.6 times more Potassium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Potato Skin contain similar levels of Calcium and Zinc per one kilogram.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 1.3 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 1.2 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.6 times more Fiber and 1.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6