Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Energy	91% 2630kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	69% 89.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	50% 19g	38g per day for Men 19-50 years
Protein	48.6% 27g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	97% 1.26mg	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	20% 80μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	118% 106mg	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	64% 9.6mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	319% 2.87mg	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	78.8% 6.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	73.5% 1.7mg	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	513% 3590mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	11.7% 434g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Tomato Puree:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 3.3 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Tomato Puree provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Tomato Puree have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Tomato Puree:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 2.2 times more Calcium, 1.3 times more Magnesium, 4.6 times more Manganese, 9 times more Phosphorus, 18 times more Sodium and 1.4 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.2 times more Copper, 2.8 times more Iron, 3.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 6.9 times more Energy, 42.1 times more Fat, 26.9 times more Saturated Fat, 192.5 times more Omega 3, 19.4 times more Omega 6, 4.8 times more Carbohydrate and 1.6 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.8 times more Sugars, 4.8 times more Fructose and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6