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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Broccoli Raab	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3% 87.3kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	8.7% 11.3g	131% 171g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 3.14g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	43% 429mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	4.65% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Broccoli Raab 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 Broccoli Raab vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 20.2 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab 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 Raw Broccoli Raab 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 Broccoli Raab vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Broccoli Raab have 2.7 times more Calcium, 3.4 times more Iron, 1.6 times more Potassium, 1.5 times more Zinc 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 2.1 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus and 15.3 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.9 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 12 times more Energy, 18 times more Fat, 9.4 times more Saturated Fat, 4.1 times more Omega 3, 55 times more Omega 6, 15.1 times more Carbohydrate and 4.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6