Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.97% 115kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	131% 171g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	9.47% 6.87g	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	NA	2.74% 2g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	31.3% 12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	21.7% 12g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20.5% 0.27mg	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	93% 373μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	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	35.7% 5.36mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	39.2% 0.35mg	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	35.7% 2.86mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	135% 3.1mg	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	33.5% 234mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 9.1 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 3.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Frozen Broccoli Spears have 2 times more Potassium, 4.8 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.5 times more Copper, 1.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus, 29.7 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium and Iron per 14 ounces.
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 9.1 times more Energy, 26 times more Fat, 15 times more Saturated Fat, 6.2 times more Omega 3, 43.1 times more Omega 6 and 8 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Sugars and Protein per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6