Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	0.9% 26kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	38% 49g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	5.9% 4.3g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	1% 9μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	44% 0.57mg	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	1.25% 5μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	71.3% 1.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	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	5.53% 0.83mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	3.4% 34mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	21.4% 0.19mg	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	16.6% 1.33mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	74.4% 1.7mg	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	2.86% 20mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	55.5% 30.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.47% 92g	1.04% 38.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g 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 100 grams of Stewed Canned Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams of Stewed Canned Tomatoes have more Vitamin C and 2 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 g of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 17.2 times more Vitamin A, 9.3 times more Vitamin B1, 13.9 times more Vitamin B2, 8 times more Vitamin B3, 3.3 times more Vitamin B5, 33.6 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 100 grams of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 100 grams of Stewed Canned Tomatoes have 1.3 times more Potassium and 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 100 g of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.2 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 29 times more Manganese, 14.3 times more Phosphorus, 50.8 times more Selenium, 2.5 times more Sodium and 6.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 9.9 times more Energy, 18.8 times more Fat, 27.5 times more Saturated Fat, 44.3 times more Omega 3, 17.5 times more Omega 6, 7.9 times more Carbohydrate, 4.3 times more Fiber and 7.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Sugars per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein