Comparing Nutrients in 1 pound 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	40% 1166kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	96% 125g	130g per day for Men 19-50 years
Sugars	27% 19.5g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	20.3% 11.4g	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	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.95mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	60% 0.78mg	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	64.6% 259μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	323% 7.76μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	12.4% 1.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	8.7% 10.4μg	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	65% 649mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	73% 0.66mg	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	365% 29mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	43% 0.99mg	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	185% 1297mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	7.73% 286g	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 lb

Compare the macro and micronutrient content in 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 1 lb 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 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound 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 lb 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 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6