Comparing Nutrients in 100 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 19.4g
• Cooked Chopped Frozen Broccoli: 357g

Glutino, Gluten Free Wafers, Lemon Flavored have 18.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	7.24% 5.25g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.7g	38g per day for Men 19-50 years
Protein	0% 0g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.73% 0.009mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	35.7% 0.46mg	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	0% 0μg	50% 200μg	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	159% 143mg	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	4.04% 0.61mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.17% 1.75mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	13.5% 0.12mg	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	0.44% 0.035mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.58mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	0.16% 0.004mg	34.6% 0.8mg	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	1.1% 7.57mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	0.053% 0.006mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 22.5 times more Vitamin B1, 20.1 times more Vitamin B2, 129.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.8 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 100 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 67.4 times more Calcium, more Copper, 62.3 times more Iron, 79.7 times more Magnesium, 215.9 times more Manganese, 23.1 times more Phosphorus, 72.5 times more Potassium, more Selenium, 1.8 times more Sodium, 171.7 times more Zinc and 1489.8 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 100 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 11 times more Fat, 31.7 times more Saturated Fat, 10.7 times more Omega 6 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.9 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.