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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tomato Puree	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	5.94% 172kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	172% 223g	130g per day for Men 19-50 years
Sugars	30.2% 22g	27% 19.5g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	13% 118μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	199% 2.6mg	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	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.4% 48mg	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	59.6% 8.94mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	97% 0.88mg	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	101% 8.07mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	337% 7.76mg	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	26% 181mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10.8% 399g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb 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 pound of Tomato Puree vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Tomato Puree has more Vitamin C and 4.8 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 6 times more Vitamin A, 17.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.9 times more Vitamin B3, 4.5 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Puree.
• Both Tomato Puree and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Tomato Puree have insufficient amounts of Vitamin B12
• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Canned Tomato Puree as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Tomato Puree has 1.5 times more Copper, 2.7 times more Potassium and 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 7.9 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 10.1 times more Manganese, 7.2 times more Phosphorus, 43.6 times more Selenium, 19.9 times more Sodium and 3.3 times more Zinc than Canned Tomato Puree.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 6.8 times more Energy, 17 times more Fat, 24.6 times more Saturated Fat, 33.3 times more Omega 3, 15.8 times more Omega 6, 5.5 times more Carbohydrate, 2.3 times more Fiber and 4.3 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6