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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	36% 1044kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	10.8% 14g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	14% 10.2g	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	2.74% 2g	7.3% 5.28g	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	% 1.7g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	21.4% 0.28mg	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	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	309% 278mg	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	25.4% 3.8mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	31.3% 2.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	11.7% 0.27mg	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	204% 1425mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.65% 172g	10% 374g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.7 times more Vitamin B3, more Vitamin B12, 3 times more Vitamin E and 4.8 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.5 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 Tomato Juice with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 4 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 11.5 times more Manganese, 18.9 times more Phosphorus, 2 times more Sodium and 4.5 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.8 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 15.5 times more Energy, 30.5 times more Fat, 41.1 times more Saturated Fat, 154 times more Omega 3, 72.5 times more Omega 6, 12.2 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.5 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein