Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	12.6% 364kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	23% 30g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	16% 6.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18% 10g	5.3% 2.98g	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	24.4% 220μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	23% 0.3mg	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	20% 80.8μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	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	3.87% 0.58mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	3.2% 3.83μg	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	20.3% 203mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	20% 0.18mg	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	114% 9.1mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	11.6% 0.27mg	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	58% 405mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Baked White Potatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 155 times more Vitamin A, 8.9 times more Vitamin B1, 11.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 10.3 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C 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 B5 per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Baked White Potatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.3 times more Calcium, 1.5 times more Copper, 10 times more Iron, 2.4 times more Magnesium, 9.1 times more Manganese, 3.8 times more Phosphorus, 61 times more Selenium, 79.6 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Potassium and 2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.8 times more Energy, 23.8 times more Fat, 17.9 times more Saturated Fat, 8.9 times more Omega 3, 26.4 times more Omega 6, 2.3 times more Carbohydrate, 2.8 times more Sugars, 2 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• 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 5 oz.