Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Baked White Potatoes

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Baked White Potatoes: 326g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	0.94% 0.16g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.9% 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	NA	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	13.2% 5g	18% 6.85g	38g per day for Men 19-50 years
Protein	15% 8.33g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	20% 181μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	53% 0.69mg	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	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	26.8% 0.62mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.2% 45g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Baked White Potatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 55.5 times more Vitamin A, 3.2 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and 3.7 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Baked White Potatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.1 times more Calcium, 3.6 times more Iron, 3.2 times more Manganese, 1.4 times more Phosphorus, 21.8 times more Selenium and 28.5 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper, 9.3 times more Potassium and 5.5 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 8.5 times more Fat, 3.2 times more Omega 3, 9.5 times more Omega 6 and 1.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.