Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original WafflesVS Baked Red Potatoes

Weight per 500 calories

Van's, Gluten Free, Totally Original Waffles

202g

Baked Red Potatoes

575g

Van's, Gluten Free, Totally Original Waffles have 2.9 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Van's, Gluten Free, Totally Original Waffles

30%

65%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Van's, Gluten Free, Totally Original Wafflesvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.6g

Fat

0.89%0.86g

16.6 gvs0.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.92%1.57g

Saturated Fat

0.72%0.23g

1.57 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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97%1.55g

Omega 3

5.4%0.086g

1.55 gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19%3.2g

Omega 6

1.66%0.28g

3.2 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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63%81.7g

Carbohydrate

86.6%113g

81.7 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.8%3.5g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.5 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.4%1g

Fructose

3.5%2.53g

≤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]

1 gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.87g

Glucose

%3.16g

0.87 gvs3.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g

Sucrose

%2.6g

1.6 gvs2.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

27.2%10.3g

NA gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.8%6.03g

Protein

23.6%13.2g

6.03 gvs13.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Van's, Gluten Free, Totally Original Wafflesvs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

34.5%0.41mg

Thiamine

0.17 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.081mg

Vitamin B2

22%0.29mg

Riboflavin

0.081 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.64mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

3.64 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.4%0.97mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.97 mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.14mg

Vitamin B6

94%1.2mg

Pyridoxine

0.14 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.03%16μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

16 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

80.5%72.4mg

Ascorbic acid

NA mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.3%14.7μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

14.7 μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Van's, Gluten Free, Totally Original Wafflesvs Baked Red Potatoes

9.68%97mg

Calcium

5.17%51.7mg

97 mgvs51.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.7%0.2mg

Copper

111%1mg

0.2 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.13mg

Iron

50.3%4.02mg

1.13 mgvs4.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.5mg

Magnesium

38.3%161mg

62.5 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.7%1.8mg

Manganese

43.2%0.99mg

1.8 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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99%696mg

Phosphorus

59%414mg

696 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.18%244mg

Potassium

92%3132mg

244 mgvs3132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.47%0.81μg

Selenium

0.81 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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68.3%1024mg

Sodium

4.6%69mg

1024 mgvs69 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.9%1.1mg

Zinc

21%2.3mg

1.1 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

12%441g

93 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B6 and 9.6 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 K per 500 kcal.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Baked Red Potatoes:

Van's, Gluten Free, Totally Original Waffles have 1.9 times more Calcium, 1.8 times more Manganese, 1.7 times more Phosphorus and 14.9 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.1 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 12.8 times more Potassium, 2.1 times more Zinc and 4.7 times more Water than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 500 calories:

Van's, Gluten Free, Totally Original Waffles have 19.2 times more Fat, 18 times more Omega 3 and 11.4 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate, 2.4 times more Sugars and 2.2 times more Protein 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 Energy per 500 kcal.
Both Van's, Gluten Free, Totally Original Waffles as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Van's, Gluten Free, Totally Original WafflesVS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Red PotatoesVS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeVan's, Gluten Free, Totally Original WafflesVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original WafflesVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: