Comparing Nutrients in 1 kilogram Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	88.6% 2570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	NA	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	201% 262g	130g per day for Men 19-50 years
Sugars	59% 43g	9.5% 6.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	128% 71.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	172% 1550μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	143% 1430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	NA	420mg per day for Men 19-50 years
Manganese	744% 17mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	NA	55μg per day for Men 19-50 years
Sodium	371% 5570mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	NA	11mg per day for Men 19-50 years
Water	10.4% 384g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Frozen Roasted 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 Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 9.5 times more Calcium, 12.9 times more Iron and 1.9 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.7 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2 times more Energy, 2 times more Fat, 4.3 times more Saturated Fat, 1.9 times more Carbohydrate, 6.2 times more Sugars, 1.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.