Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Canned Tomatoes with Green Chilies: 3333g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 17.1 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	93% 121g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	22% 8.37g	NA	38g per day for Men 19-50 years
Protein	25% 14g	41% 23g	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	33.5% 302μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	264% 3.43mg	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	27.7% 111μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	230% 207mg	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	5.3% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	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	28% 278mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	333% 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	156% 12.5mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	191% 4.4mg	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	79.5% 556mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	2% 74.7g	85% 3141g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Tomatoes with Green Chilies:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Vitamin B2 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B3, 6.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 500 calories of Canned Tomatoes with Green Chilies have insufficient amounts of 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 500 calories.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Canned Tomatoes with Green Chilies:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.4 times more Iron and 4.5 times more Selenium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Calcium, 8 times more Copper, 2.9 times more Magnesium, 1.3 times more Manganese, 11.2 times more Potassium, 12.3 times more Sodium, 1.9 times more Zinc and 42.1 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned Tomatoes with Green Chilies contain similar levels of Phosphorus per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.8 times more Omega 3 and 2.6 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate and 1.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6