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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	18% 522kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	4.65% 3.37g	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	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	46% 0.6mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.2% 25.4mg	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	12.7% 1.9mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	47.4% 0.43mg	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	15.6% 1.25mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	14% 0.32mg	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	102% 712mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.05% 150g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 24 times more Vitamin E and 37 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B1, 4.5 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Potato Flesh provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 8 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium, 4.9 times more Manganese, 7.2 times more Phosphorus, 101 times more Sodium and 1.7 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.4 times more Copper, 3.2 times more Potassium and 1.7 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.8 times more Energy, 88.4 times more Fat, 30 times more Saturated Fat, 77 times more Omega 3, 49.8 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Protein than Baked Potato Flesh.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Potato Flesh offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6