Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Potato Skin

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Potato Skin: 862g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.4 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Potato Skin	17%	1%	82%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	82.5% 107g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.37g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	25% 14g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	158% 2.06mg	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	27.7% 111μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	109% 98mg	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	5.3% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Potato Skin	Recommended Dietary Allowance
Calcium	28% 278mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	405% 3.65mg	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	156% 12.5mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	226% 5.2mg	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	79.5% 556mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2% 74.7g	19.4% 718g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Potato Skin?

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Potato Skin:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 500 calories of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Potato Skin have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Potato Skin:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Phosphorus, 22.9 times more Selenium and 12.6 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 9.7 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 11.2 times more Potassium, 1.3 times more Zinc and 9.6 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Potato Skin contain similar levels of Calcium per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3 times more Omega 3 and 9.1 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.6 times more Fiber and 1.6 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6