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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 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.
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned Tomato Paste have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.9 times more Copper and 6.2 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 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 Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.8 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Tomato Paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6