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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17% 492kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	30% 39g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	3.9% 2.84g	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	1.37% 0.99g	1.2% 0.87g	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	% 0.85g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0.89g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	32.4% 0.42mg	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	3.97% 16μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	38.4% 0.35mg	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	14% 1.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	15% 0.34mg	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	98% 685mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.48% 92g	4.1% 152g	3700g per day for Men 19-50 years

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

• Van's, Gluten Free, Totally Original Waffles have 1.4 times more Vitamin B5 and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 3.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.

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

• Van's, Gluten Free, Totally Original Waffles have 5.3 times more Calcium, 5.1 times more Manganese, 4.8 times more Phosphorus, 42.3 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Copper, 4.5 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Baked Whole Red Potatoes have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Van's, Gluten Free, Totally Original Waffles have 2.9 times more Energy, 54.8 times more Fat, 19.5 times more Saturated Fat, 51.3 times more Omega 3, 32.5 times more Omega 6, 2.1 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Van's, Gluten Free, Totally Original Waffles as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.