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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Energy	36% 1044kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	26.4% 19g	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	13% 9.45g	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	% 9.72g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.65% 172g	9.43% 349g	3700g per day for Men 19-50 years

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 3.3 times more Vitamin K than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Tomato Puree provide similar amounts of Vitamin B5 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 Puree have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.2 times more Calcium, 1.3 times more Magnesium, 4.6 times more Manganese, 9 times more Phosphorus, 18 times more Sodium and 1.4 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 3.2 times more Copper, 2.8 times more Iron, 3.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree 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 6.9 times more Energy, 42.1 times more Fat, 26.9 times more Saturated Fat, 192.5 times more Omega 3, 19.4 times more Omega 6, 4.8 times more Carbohydrate and 1.6 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.8 times more Sugars, 4.8 times more Fructose and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6