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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Energy	91% 2630kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	162% 211g	130g per day for Men 19-50 years
Sugars	24% 17.3g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 4g	g per day for Men 19-50 years
Fiber	37% 14g	55.3% 21g	38g per day for Men 19-50 years
Protein	48.6% 27g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.7% 434g	20.4% 754g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, more Vitamin B12, 24 times more Vitamin E and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B6, 4.8 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 Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Waffles, gluten-free, frozen, ready-to-heat have 4 times more Calcium, 4.1 times more Manganese, 4.8 times more Phosphorus, 72.1 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 4.4 times more Potassium and 1.7 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Iron and Magnesium per 1 kg.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Waffles, gluten-free, frozen, ready-to-heat have 2.9 times more Energy, 58.9 times more Fat, 19.5 times more Saturated Fat, 51.3 times more Omega 3, 32.5 times more Omega 6, 2 times more Carbohydrate and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Sugars per 1 kg.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.