Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	41% 1193kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	14% 18g	130g per day for Men 19-50 years
Sugars	11% 7.85g	15.6% 11.3g	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	% 5.35g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, gluten-free, frozen, ready-to-heat have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B12, 1.7 times more Vitamin E and 4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, gluten-free, frozen, ready-to-heat have 3.6 times more Calcium, 3.4 times more Magnesium, 7.4 times more Manganese, 12.8 times more Phosphorus, 45.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Copper and Iron per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 14.6 times more Energy, 80.4 times more Fat, 52.1 times more Saturated Fat, 385 times more Omega 3, 38 times more Omega 6, 10.7 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars and 2.6 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.