Comparing Nutrients in 500 calories TomatoesVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Tomatoes

2778g

Waffles, gluten-free, frozen, ready-to-heat

190g

Waffles, gluten-free, frozen, ready-to-heat have 14.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

500 kcal ▼

Macro Nutrients

Tomatoesvs Waffles, gluten-free, frozen, ready-to-heat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.73%5.56g

Fat

17.3%17g

5.56 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

4.64%1.5g

0.78 gvs1.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

91%1.46g

0.083 gvs1.46 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g

Omega 6

18%3.03g

2.22 gvs3.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

63%82g

108 gvs82 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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101%73g

Sugars

4.54%3.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

73 gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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52.5%38g

Fructose

1.3%0.95g

≤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]

38 gvs0.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g

Glucose

%0.82g

34.7 gvs0.82 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%1.5g

0 gvs1.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.7%33.3g

Fiber

7%2.66g

33.3 gvs2.66 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.7%24.4g

Protein

9.23%5.17g

24.4 gvs5.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Waffles, gluten-free, frozen, ready-to-heat

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg

Vitamin B1

12.7%0.15mg

Thiamine

1.03 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.53 mgvs0.076 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs3.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

49.4%2.47mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

2.47 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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171%2.22mg

Vitamin B6

9.8%0.13mg

Pyridoxine

2.22 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg

Vitamin B9

3.8%15.2μg

Folates and Folic Acid

417 μgvs15.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

212%5.1μg

Cobalamin

0 μgvs5.1 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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423%381mg

Vitamin C

0%0mg

Ascorbic acid

381 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

15 mgvs1.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

219 μgvs21 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Waffles, gluten-free, frozen, ready-to-heat

27.8%278mg

Calcium

7.6%76mg

278 mgvs76 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg

Copper

19%0.17mg

1.64 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.6%64μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

64 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg

Iron

15%1.2mg

7.5 mgvs1.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg

Magnesium

14%59mg

306 mgvs59 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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138%3.17mg

Manganese

64.6%1.5mg

3.17 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%667mg

Phosphorus

98%683mg

667 mgvs683 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6583mg

Potassium

6.93%236mg

6583 mgvs236 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

1.4%0.76μg

0 μgvs0.76 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.26%139mg

Sodium

64%960mg

139 mgvs960 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg

Zinc

8.64%0.95mg

4.72 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g

Water

2.23%82.5g

2626 gvs82.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Waffles, gluten-free, frozen, ready-to-heat:

Raw Ripe Red Tomatoes have more Vitamin A, 6.8 times more Vitamin B1, 6.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.7 times more Vitamin B5, 17.4 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin C, 8.2 times more Vitamin E and 10.4 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Waffles, gluten-free, frozen, ready-to-heat:

Raw Ripe Red Tomatoes have 3.7 times more Calcium, 9.7 times more Copper, 6.3 times more Iron, 5.2 times more Magnesium, 2.1 times more Manganese, 27.9 times more Potassium, 5 times more Zinc and 31.8 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 6.9 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Phosphorus per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate, 22.2 times more Sugars, 40 times more Fructose, 12.5 times more Fiber and 4.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 3 times more Fat, 17.6 times more Omega 3 and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesWaffles, gluten-free, frozen, ready-to-heatVS Cooked Ripe Red TomatoesTomatoesVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: