Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Cooked Ripe Red Tomatoes: 2778g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.37g	51% 19.4g	38g per day for Men 19-50 years
Protein	25% 14g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	28% 278mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	2% 74.7g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.5 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Vitamin A, 1.3 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and 12.1 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cooked Ripe Red Tomatoes:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.3 times more Selenium and 3.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 19 times more Potassium, 1.7 times more Zinc and 35.1 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.3 times more Fat, 4.7 times more Omega 3 and 2.2 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.3 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.