Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Tomato Juice with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	15% 2.57g	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	75% 98g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	11.7% 8.5g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3% 1.7g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	87% 1.13mg	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	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2% 20mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	42.6% 0.38mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	148% 3.4mg	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	81% 568mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Waffles, whole wheat, lowfat, 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, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Tomato Juice with Salt have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 6.7 times more Vitamin A, 4.3 times more Vitamin B1, 6.2 times more Vitamin B2, 8.5 times more Vitamin B3, 8.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Canned Tomato Juice with Salt as well as Waffles, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Tomato Juice with Salt have 1.3 times more Potassium and 2.5 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 14.3 times more Calcium, 4.6 times more Copper, 16.5 times more Iron, 5.9 times more Magnesium, 25.2 times more Manganese, 15.1 times more Phosphorus, 61 times more Selenium, 2.2 times more Sodium and 10.6 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 15.1 times more Energy, 12.3 times more Fat, 37.6 times more Saturated Fat, 26.6 times more Omega 3, 58.9 times more Omega 6, 13.9 times more Carbohydrate, 1.7 times more Sugars, 10.8 times more Fiber and 8.4 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