Comparing Nutrients in 1 kilogram Van's, Gluten Free, Totally Original Waffles VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Tomatoes	Recommended Dietary Allowance
Energy	85.5% 2480kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	30% 39g	130g per day for Men 19-50 years
Sugars	24% 17.3g	36.3% 26.3g	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	6.9% 5g	19% 13.7g	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	% 4.3g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 0g	g per day for Men 19-50 years
Fiber	NA	31.6% 12g	38g per day for Men 19-50 years
Protein	53.4% 30g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Tomatoes	Recommended Dietary Allowance
Calcium	48% 480mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	70% 5.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	49.6% 1.14mg	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	493% 3450mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	12.5% 462g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Van's, Gluten Free, Totally Original Waffles vs Tomatoes:

• Van's, Gluten Free, Totally Original Waffles have 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3 and 5.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Van's, Gluten Free, Totally Original Waffles vs Tomatoes:

• Van's, Gluten Free, Totally Original Waffles have 4.8 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 7.8 times more Manganese, 14.4 times more Phosphorus, 101.6 times more Sodium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Potassium and 2 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Van's, Gluten Free, Totally Original Waffles have 13.8 times more Energy, 41.1 times more Fat, 27.9 times more Saturated Fat, 256.7 times more Omega 3, 19.9 times more Omega 6, 10.4 times more Carbohydrate and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Sugars and 2.7 times more Fructose than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.