Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	184% 240g	130g per day for Men 19-50 years
Sugars	59% 43g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	113% 43g	52.6% 20g	38g per day for Men 19-50 years
Protein	128% 71.4g	41.8% 23.4g	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	172% 1550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	151% 1.96mg	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	143% 570μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	85.6% 77mg	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	27.3% 4.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	17.5% 21μg	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	143% 1430mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	85.6% 0.77mg	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	804% 64.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	68.3% 1.57mg	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	409% 2860mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10.4% 384g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.