Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	41% 1193kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.48% 0.15g	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	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	12% 15.7g	130g per day for Men 19-50 years
Sugars	11% 7.85g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	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	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	25.5% 866mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Tomatoes in Juice with Salt:

• Waffles, gluten-free, frozen, ready-to-heat have 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, more Vitamin B12, 1.6 times more Vitamin E and 4.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 7.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Tomatoes in Juice with Salt:

• Waffles, gluten-free, frozen, ready-to-heat have 1.2 times more Calcium, 1.7 times more Copper, 3.1 times more Magnesium, 11.5 times more Manganese, 21.1 times more Phosphorus, 4.4 times more Sodium and 4.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Potassium, 1.8 times more Selenium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 16.4 times more Energy, 35.4 times more Fat, 23 times more Saturated Fat, 192.5 times more Omega 3, 16.4 times more Omega 6, 12.4 times more Carbohydrate and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Sugars, 2.6 times more Fructose and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.