Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	91% 2630kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	34% 11g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	212% 275g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4% 2.9g	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	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	% 4.3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 1.7g	g per day for Men 19-50 years
Fiber	37% 14g	60.5% 23g	38g per day for Men 19-50 years
Protein	48.6% 27g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	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	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	132% 1.72mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	11.7% 434g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, gluten-free, frozen, ready-to-heat versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 1.3 times more Vitamin B2, 9.6 times more Vitamin E and 4.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B6, 2.8 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 3.1 times more Calcium, 3.6 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Copper and 3.8 times more Potassium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt 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 1.6 times more Energy, 1.7 times more Fat, 42.8 times more Omega 3, 5.6 times more Omega 6, 1.6 times more Carbohydrate and 6 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Saturated Fat and 1.6 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6