Comparing Nutrients in 7 ounces Baked Red Potatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Baked Red Potatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	5.95% 173kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	75% 98g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	11.7% 8.5g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	87% 1.13mg	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	13.4% 53.6μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	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	1.06% 0.16mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	1.8% 18mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	42.6% 0.38mg	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	17.4% 1.4mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	148% 3.4mg	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	20.4% 143mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	NA	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.1% 152g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Baked Red Potatoes have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 155 times more Vitamin A, 6 times more Vitamin B1, 9.7 times more Vitamin B2, 3.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Baked Red Potatoes have 3.3 times more Potassium and 2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 15.9 times more Calcium, 9.2 times more Iron, 2.3 times more Magnesium, 9.9 times more Manganese, 4 times more Phosphorus, 46.4 times more Sodium and 2.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3 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, 2.5 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6