Comparing Nutrients in 1 pound 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	41% 1193kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	11% 7.85g	30.2% 22g	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	3.13% 2.27g	15% 10.8g	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	% 1.95g	% 11g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.4% 7.5g	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	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	44% 0.57mg	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	9.07% 36.3μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53.4% 48mg	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	29% 4.35mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	13% 15.4μg	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	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	145% 1.3mg	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	35.7% 2.86mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	33.3% 0.77mg	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	233% 1628mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	5.3% 197g	10.8% 399g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6