Comparing Nutrients in 14 ounces Waffles, gluten-free, frozen, ready-to-heat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	36% 1044kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	12.2% 16g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	25.4% 865mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.65% 172g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, gluten-free, frozen, ready-to-heat have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B12, 1.7 times more Vitamin E and 4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 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 Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, gluten-free, frozen, ready-to-heat have 3.6 times more Calcium, 3.4 times more Magnesium, 7.4 times more Manganese, 12.8 times more Phosphorus, 45.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Copper and Iron per 14 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 14.6 times more Energy, 80.4 times more Fat, 52.1 times more Saturated Fat, 385 times more Omega 3, 38 times more Omega 6, 10.7 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars and 2.6 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.