Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Tomato Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	4.74% 3.43g	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	3.64% 2.64g	1.37% 0.99g	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	% 2.5g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.57g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3% 1.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	10.2% 0.13mg	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	9.92% 39.7μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	155% 139mg	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	4.23% 0.64mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	67.4% 1.55mg	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	5.4% 37.7mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Waffles, gluten-free, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 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 7 ounces of Tomato Juice with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.7 times more Vitamin B3, more Vitamin B12, 3 times more Vitamin E and 4.8 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Tomato Juice with Salt have 1.8 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 11.5 times more Manganese, 18.9 times more Phosphorus, 2 times more Sodium and 4.5 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.5 times more Sugars than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 15.5 times more Energy, 30.5 times more Fat, 41.1 times more Saturated Fat, 154 times more Omega 3, 72.5 times more Omega 6, 12.2 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein