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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Baked Red Potatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	13.6% 395kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	150% 195g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	11% 7.85g	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	2.75% 2g	3.13% 2.27g	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	% 2.5g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 3.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	23.4% 0.3mg	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	30.6% 122μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	45% 0.4mg	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	39.7% 3.18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	154% 3.54mg	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	46.7% 327mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	9.4% 348g	5.3% 197g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B2, 3.2 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.4 times more Vitamin B5, more Vitamin B12, 12 times more Vitamin E and 4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Baked Whole Red Potatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 2 times more Copper, 4.4 times more Potassium and 1.8 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 4.4 times more Calcium, 4.5 times more Manganese, 5 times more Phosphorus and 42.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Iron, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.3 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 3 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 and 2.2 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Sugars and Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.