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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	40% 1166kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	27% 19.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	58% 32.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	78% 703μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.95mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	65% 649mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	4.7% 174g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 7.8 times more Vitamin A, 12.6 times more Vitamin B1, 25.6 times more Vitamin B2, 8.9 times more Vitamin B3, 2.5 times more Vitamin B5, 5.5 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin C 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 Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 7.2 times more Calcium, 2.1 times more Copper, 24.7 times more Iron, 5.9 times more Magnesium, 13 times more Manganese, 20.4 times more Phosphorus, 1.5 times more Potassium, 76.3 times more Selenium, 1.4 times more Sodium and 9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 2.5 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 17.1 times more Energy, 44.6 times more Fat, 64.9 times more Saturated Fat, 133 times more Omega 3, 44.7 times more Omega 6, 13.6 times more Carbohydrate and 10.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein