Comparing Nutrients in 7 ounces Potato Skin VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Potato Skin	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.97% 115kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	18% 17.5g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	8.43% 33.7μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0% 0mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	19.6% 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	80.4% 6.43mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	67.4% 1.55mg	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	10.8% 75.4mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	7.24% 246mg	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	1.32% 20mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Waffles, gluten-free, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Potato Skin have 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Potato Skin have 4.8 times more Copper, 5.1 times more Iron, 3.3 times more Potassium and 1.9 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 9.4 times more Phosphorus, 50.5 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4.5 times more Energy, 88.4 times more Fat, 30 times more Saturated Fat, 77 times more Omega 3, 49.8 times more Omega 6 and 3.5 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6