Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	41% 1193kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	83.6% 109g	130g per day for Men 19-50 years
Sugars	11% 7.85g	1.3% 0.95g	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	3.13% 2.27g	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	% 1.95g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.64g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	68.4% 0.89mg	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	9.07% 36.3μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	39% 35mg	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	29% 4.35mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	39% 0.35mg	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	35.7% 2.86mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	31% 0.71mg	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	233% 1628mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	5.3% 197g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12, 9.6 times more Vitamin E and 5.3 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 1.3 times more Vitamin B1, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Waffles, gluten-free, frozen, ready-to-heat have 3.1 times more Calcium, 1.5 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Sodium and 1.5 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 3.1 times more Potassium and 1.5 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Iron per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Energy, 1.8 times more Fat, 48.1 times more Omega 3, 6.3 times more Omega 6, 1.8 times more Carbohydrate and 8.2 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Saturated Fat and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.