Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	8.97% 260kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	378% 492g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	113% 43g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	10% 90μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	34% 340mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	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	147% 2210mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	10.4% 384g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have more Vitamin C and 2 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 17.2 times more Vitamin A, 9.3 times more Vitamin B1, 13.9 times more Vitamin B2, 8 times more Vitamin B3, 3.3 times more Vitamin B5, 33.6 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Stewed Canned Ripe Red Tomatoes have 1.3 times more Potassium and 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.2 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 29 times more Manganese, 14.3 times more Phosphorus, 50.8 times more Selenium, 2.5 times more Sodium and 6.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 9.9 times more Energy, 18.8 times more Fat, 27.5 times more Saturated Fat, 44.3 times more Omega 3, 17.5 times more Omega 6, 7.9 times more Carbohydrate, 4.3 times more Fiber and 7.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Sugars per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.