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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Energy	40% 1166kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	66% 85.8g	130g per day for Men 19-50 years
Sugars	27% 19.5g	76.2% 55.2g	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	NA	36.6% 26.5g	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	58% 32.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	78% 703μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.95mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	75.4% 0.98mg	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	64.6% 259μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	323% 7.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	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	12.4% 1.86mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Tomato Paste	Recommended Dietary Allowance
Calcium	65% 649mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	184% 1.66mg	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	365% 29mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	59.6% 1.37mg	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	185% 1297mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.7% 174g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Tomato Paste per 1 lb

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

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2 times more Vitamin A, 7.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin C, 10.5 times more Vitamin E and 3.5 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned Tomato Paste have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 4 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 5.7 times more Manganese, 3.4 times more Phosphorus, 5.8 times more Selenium, 9.4 times more Sodium and 1.9 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 times more Copper and 6.2 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 3.1 times more Energy, 7.6 times more Fat, 7.1 times more Saturated Fat, 19 times more Omega 3, 8.5 times more Omega 6, 2.6 times more Carbohydrate and 1.7 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.8 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Tomato Paste offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6