Comparing Nutrients in 1 pound 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	4.07% 118kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	172% 223g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	58% 32.4g	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	4.54% 41μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	12.5% 15μg	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	15.4% 154mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C and 2 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 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.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Stewed Canned Tomatoes has 1.3 times more Potassium and 2.4 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 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.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 Tomatoes and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein