Comparing Nutrients in 1 kilogram Tomato Paste VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tomato Paste	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	28.3% 820kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	378% 492g	130g per day for Men 19-50 years
Sugars	168% 122g	59% 43g	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	113% 43g	38g per day for Men 19-50 years
Protein	77% 43.2g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	439% 5.7mg	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	30% 120μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	713% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	0% 0mg	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	287% 43mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	36% 360mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	214% 1.93mg	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	373% 30mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	744% 17mg	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	119% 830mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	20% 735g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Tomato Paste has more Vitamin C, 10.5 times more Vitamin E and 3.5 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 2 times more Vitamin A, 7.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin B12
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Canned Tomato Paste as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Tomato Paste has 1.9 times more Copper and 6.2 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 4 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 5.7 times more Manganese, 3.4 times more Phosphorus, 5.8 times more Selenium, 9.4 times more Sodium and 1.9 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.8 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 3.1 times more Energy, 7.6 times more Fat, 7.1 times more Saturated Fat, 19 times more Omega 3, 8.5 times more Omega 6, 2.6 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6