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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	88.6% 2570kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	34% 11g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	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	378% 492g	212% 275g	130g per day for Men 19-50 years
Sugars	59% 43g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	113% 43g	60.5% 23g	38g per day for Men 19-50 years
Protein	128% 71.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oven-heated 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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	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	143% 570μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	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	27.3% 4.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oven-heated 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	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	804% 64.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	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	409% 2860mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	10.4% 384g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, 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, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has more Vitamin A, 3.5 times more Vitamin B1, 15.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4.1 times more Vitamin E and 1.4 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 1.3 times more Vitamin B5 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Waffles, whole wheat, lowfat, 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 A, Vitamin E and Vitamin K
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 11 times more Calcium, 1.3 times more Copper, 8.6 times more Iron, 2.3 times more Magnesium, 7.8 times more Manganese, 2.9 times more Phosphorus, 305 times more Selenium, 1.4 times more Sodium and 2.9 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 2.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.6 times more Energy, 7.4 times more Omega 3, 4.6 times more Omega 6, 1.8 times more Carbohydrate, 14.8 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein 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 Fat and 1.5 times more Saturated Fat than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6