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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Energy	36% 1044kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	66.7% 48.3g	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	32% 23.2g	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	% 1.7g	% 23g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 1.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	43% 16.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	66% 0.86mg	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	12% 47.6μg	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	97% 87mg	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	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Calcium	16% 159mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	161% 1.45mg	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	31.3% 2.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	52% 1.2mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Tomato Paste 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 Paste 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 Paste:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Vitamin B1, 3.4 times more Vitamin B5 and more Vitamin B12 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 4.5 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Tomato Paste provide similar amounts of Vitamin K 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 Paste have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Paste have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.6 times more Manganese, 4.3 times more Phosphorus and 8.6 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.1 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 8.2 times more Potassium, 13.3 times more Selenium and 1.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Tomato Paste contain similar levels of Calcium per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.2 times more Energy, 18.8 times more Fat, 7.8 times more Saturated Fat, 110 times more Omega 3, 10.5 times more Omega 6 and 2.3 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 7 times more Sugars, 11.7 times more Fructose, 2.9 times more Fiber and 1.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6