Comparing Nutrients in 7 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	1.03% 29.8kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	25.3% 14g	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	4.4% 39.7μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	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	3.97% 39.7mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.6% 0.38mg	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	6.45% 0.52mg	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	11.4% 0.26mg	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	3.97% 27.8mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	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: Canned Tomatoes with Green Chilies VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Canned Tomatoes with Green Chilies 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 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.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Canned Tomatoes with Green Chilies have 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 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.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein