Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Canned Tomatoes with Green Chilies	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	8.4% 6.1g	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	NA	16% 6.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	62.3% 0.81mg	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	3.2% 12.8μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	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	NA	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	30.4% 0.27mg	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	4.6% 0.37mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	105% 2.43mg	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	2.83% 20mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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 Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.5 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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 Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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 Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein