Comparing Nutrients in 14 ounces Waffles, gluten-free, frozen, ready-to-heat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	36% 1044kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	19% 24.6g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 0.079g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.65% 172g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Waffles, gluten-free, frozen, ready-to-heat versus 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 4.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Stewed Canned Tomatoes:

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.6 times more Magnesium, 13.2 times more Manganese, 18 times more Phosphorus, 2.3 times more Sodium and 2.9 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper, 2.1 times more Iron, 1.7 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Stewed Canned Tomatoes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Stewed Canned Ripe Red Tomatoes 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 10.1 times more Energy, 46.5 times more Fat, 30 times more Saturated Fat, 256.7 times more Omega 3, 21.5 times more Omega 6, 7 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Sugars and 3.8 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein