Comparing Nutrients in 7 ounces Baked Potato Flesh VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Baked Potato Flesh	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	6.36% 185kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	62% 80.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10.2% 0.13mg	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	4.47% 18μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21.4% 0.19mg	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	8.7% 0.69mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	76.4% 1.76mg	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	14% 99mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Van's, Gluten Free, Totally Original Waffles per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Baked Potato Flesh have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B6 than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 24.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K

Comparing minerals per 7 ounces for Baked Potato Flesh vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Baked Potato Flesh have 2.2 times more Copper, 3.2 times more Potassium and 1.6 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 9.6 times more Calcium, 1.6 times more Iron, 5.5 times more Manganese, 6.9 times more Phosphorus, 101.6 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Van's, Gluten Free, Totally Original Waffles contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Van's, Gluten Free, Totally Original Waffles contain 2.7 times more Energy, 82.2 times more Fat, 30 times more Saturated Fat, 77 times more Omega 3, 49.8 times more Omega 6, 1.9 times more Carbohydrate and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6