Comparing Nutrients in 5 ounces Tomato Paste VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Tomato Paste	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	4% 116kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	47% 61g	130g per day for Men 19-50 years
Sugars	24% 17.3g	3.4% 2.45g	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	11.4% 8.3g	0.98% 0.71g	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	% 8.15g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.1g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.12g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	7.3% 0.095mg	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	4.25% 17μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	14% 0.13mg	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	53% 4.22mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	48% 1.1mg	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	17% 118mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Waffles, gluten-free, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Tomato Paste have more Vitamin A, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 4.5 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B5 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Tomato Paste have 4.1 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 8.2 times more Potassium, 13.3 times more Selenium and 1.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.6 times more Manganese, 4.3 times more Phosphorus and 8.6 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium per five ounces.
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 7 times more Sugars, 11.7 times more Fructose, 2.9 times more Fiber and 1.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 3.2 times more Energy, 18.8 times more Fat, 7.8 times more Saturated Fat, 110 times more Omega 3, 10.5 times more Omega 6 and 2.3 times more Carbohydrate than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6