Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Tomatoes in Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	131% 171g	130g per day for Men 19-50 years
Sugars	14% 10g	9.47% 6.87g	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	7.17% 5.2g	2.74% 2g	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	% 4.92g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.14g	g per day for Men 19-50 years
Fiber	20% 7.54g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.5% 0.27mg	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	7.94% 31.8μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	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	15.6% 2.34mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	135% 3.1mg	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	9.64% 67.5mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 376g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 7.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, more Vitamin B12, 1.6 times more Vitamin E and 4.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.7 times more Copper, 3.1 times more Magnesium, 11.5 times more Manganese, 21.1 times more Phosphorus, 4.4 times more Sodium and 4.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium and Iron per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Sugars and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 16.4 times more Energy, 35.4 times more Fat, 23 times more Saturated Fat, 192.5 times more Omega 3, 16.4 times more Omega 6, 12.4 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein