Comparing Nutrients in 1 pound Van's, Gluten Free, Totally Original Pancakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	33.6% 975kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	82.5% 1.3g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	8.95% 6.5g	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	2.7% 1.95g	2.75% 2g	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	% 1.54g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 15g	% 2.04g	g per day for Men 19-50 years
Fiber	18% 6.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	27% 15g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	74% 0.96mg	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	10.2% 41μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Pancakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	34% 0.78mg	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	198% 1388mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	100% 1501mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.16% 228g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Van's, Gluten Free, Totally Original Pancakes vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B6 and 3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Van's, Gluten Free, Totally Original Pancakes vs Baked Red Potatoes:

• Van's, Gluten Free, Totally Original Pancakes have 4.3 times more Calcium, 1.2 times more Magnesium, 5.3 times more Manganese, 4.3 times more Phosphorus, 27.6 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 4.3 times more Potassium and 1.5 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Baked Whole Red Potatoes have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Van's, Gluten Free, Totally Original Pancakes have 2.5 times more Energy, 30.3 times more Fat, 12 times more Saturated Fat, 19.4 times more Omega 3, 19.2 times more Omega 6, 2.1 times more Carbohydrate, 2.8 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Van's, Gluten Free, Totally Original Pancakes and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.