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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Energy	18% 522kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.18% 0.058g	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	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	13.7% 18g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	19.2% 0.25mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	23.4% 21mg	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	12.7% 1.9mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Tomato Puree	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	63.3% 0.57mg	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	15.6% 1.25mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	14.6% 0.34mg	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	102% 712mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	25.6% 871mg	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% 1002mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Tomato Puree:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 3.3 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Tomato Puree provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.2 times more Calcium, 1.3 times more Magnesium, 4.6 times more Manganese, 9 times more Phosphorus, 18 times more Sodium and 1.4 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 3.2 times more Copper, 2.8 times more Iron, 3.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Tomato Puree lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 6.9 times more Energy, 42.1 times more Fat, 26.9 times more Saturated Fat, 192.5 times more Omega 3, 19.4 times more Omega 6, 4.8 times more Carbohydrate and 1.6 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.8 times more Sugars, 4.8 times more Fructose and 1.4 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6