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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	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	13.6% 17.6g	172% 223g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	21% 191μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	97% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Raw Ripe Red Tomatoes have more Vitamin C, 1.3 times more Vitamin E and 2.4 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.7 times more Vitamin A, 11.6 times more Vitamin B1, 25.6 times more Vitamin B2, 9.6 times more Vitamin B3, 4.2 times more Vitamin B5, 7.1 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 2.5 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 14.3 times more Calcium, 3.3 times more Copper, 23.8 times more Iron, 5.9 times more Magnesium, 15 times more Manganese, 11.9 times more Phosphorus, more Selenium, 111.4 times more Sodium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 14.3 times more Energy, 17.9 times more Fat, 25.5 times more Saturated Fat, 44.3 times more Omega 3, 16.2 times more Omega 6, 12.6 times more Carbohydrate, 1.6 times more Sugars, 3.6 times more Fiber and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.