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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tomato Sauce with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	8.28% 240kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	41% 53g	378% 492g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	23% 16.7g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	113% 43g	38g per day for Men 19-50 years
Protein	21.4% 12g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	22.5% 90μg	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	77.8% 70mg	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	96% 14.4mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	14% 140mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	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	120% 9.6mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	38.6% 270mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	316% 4740mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.7% 913g	10.4% 384g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Sauce with Salt 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 Sauce with Salt vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Tomato Sauce with Salt has more Vitamin C and 3.5 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 7 times more Vitamin A, 17.9 times more Vitamin B1, 7.5 times more Vitamin B2, 5.8 times more Vitamin B3, 5.8 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Tomato Sauce with Salt 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 Sauce with Salt 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 Sauce with Salt vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Tomato Sauce with Salt has 1.8 times more Potassium and 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 10.2 times more Calcium, 1.7 times more Copper, 6.7 times more Iron, 4.3 times more Magnesium, 15.1 times more Manganese, 10.6 times more Phosphorus, 50.8 times more Selenium and 5.3 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Sodium per one kilogram.
• 1 kilogram of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 10.7 times more Energy, 11.9 times more Fat, 17.4 times more Saturated Fat, 26.6 times more Omega 3, 11.3 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Fiber and 6 times more Protein than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6