Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	6.98% 5.06g	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	1.37% 0.99g	3.6% 2.6g	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	% 0.85g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	17% 0.22mg	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	3.97% 16μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	14% 1.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	5.87% 0.13mg	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	98% 685mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	2.48% 92g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, Gluten Free, Totally Original Waffles versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Tomatoes in Juice with Salt:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 2.5 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.8 times more Vitamin K than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin B6 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 7 ounces for Van's, Gluten Free, Totally Original Waffles vs Tomatoes in Juice with Salt:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 1.5 times more Calcium, 1.9 times more Copper, 3.1 times more Magnesium, 13 times more Manganese, 20.3 times more Phosphorus, 4.4 times more Sodium and 4.5 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Potassium and 2 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Tomatoes in Juice with Salt contain similar levels of Iron per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Van's, Gluten Free, Totally Original Waffles as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 15.5 times more Energy, 32.9 times more Fat, 23 times more Saturated Fat, 192.5 times more Omega 3, 16.4 times more Omega 6, 11.7 times more Carbohydrate and 3.8 times more Protein than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein