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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Energy	18% 522kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	32% 42g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0.79g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11% 4.17g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	32.2% 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	19% 75.4μg	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	27.8% 25mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.05% 150g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, more Vitamin B12, 24 times more Vitamin E and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 4 times more Calcium, 4.1 times more Manganese, 4.8 times more Phosphorus, 72.1 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 4.4 times more Potassium and 1.7 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Iron and Magnesium per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 2.9 times more Energy, 58.9 times more Fat, 19.5 times more Saturated Fat, 51.3 times more Omega 3, 32.5 times more Omega 6, 2 times more Carbohydrate and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Baked Whole White Potatoes have similar amounts of Sugars per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.