Comparing Nutrients in 5 ounces Waffles, gluten-free, frozen, ready-to-heat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	13% 373kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	6.9% 3.86g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	11.2% 0.15mg	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	2.83% 11.3μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.76% 8.8mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	11% 0.89mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	8.14% 0.19mg	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	72.7% 509mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Canned Tomatoes with Green Chilies per 5 oz

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

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

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2 times more Calcium, 2.4 times more Iron, 2.8 times more Magnesium, 5.9 times more Manganese, 25.6 times more Phosphorus, 1.3 times more Sodium and 3.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Tomatoes with Green Chilies contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have 17.5 times more Energy, 110.5 times more Fat, 71 times more Saturated Fat, 770 times more Omega 3, 55 times more Omega 6, 11.9 times more Carbohydrate and 3.9 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein