Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.6 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	13.2% 5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	8.35% 4.68g	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	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	24.7% 0.32mg	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	16.6% 66.5μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	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	3.2% 0.48mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	3.57% 4.3μg	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	16.7% 167mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	30% 0.27mg	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	94% 7.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	17.7% 0.41mg	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	47.7% 334mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.18% 118g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.2 times more Vitamin B1, 9.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B5 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 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, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 6.9 times more Calcium, 5.4 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.8 times more Phosphorus, 191.1 times more Selenium and 1.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Sodium per 300 calories.
• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.6 times more Omega 3, 2.9 times more Omega 6, 9.3 times more Sugars and 1.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Fat and 2.4 times more Saturated Fat than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6