Comparing Nutrients in 14 ounces Broccoli VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	4.65% 135kcal	29.4% 853kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	22% 3.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	123% 160g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	22.2% 16g	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	3.72% 2.7g	2.35% 1.7g	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	% 1.94g	% 1.35g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 13g	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	23% 0.3mg	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	62.5% 250μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	18.7% 187mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	48% 0.43mg	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	36.2% 2.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	160% 3.67mg	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	37.4% 262mg	173% 1214mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	87.6% 1314mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	5.4% 199g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Broccoli has 2.9 times more Vitamin B2, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 2.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Broccoli has 1.2 times more Calcium, 2.5 times more Potassium and 1.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 2.2 times more Copper, 1.6 times more Magnesium, 4.4 times more Manganese, 4.6 times more Phosphorus, 10 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.7 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 6.3 times more Energy, 12.3 times more Fat, 4.2 times more Saturated Fat, 4.6 times more Omega 3, 19.2 times more Omega 6, 6.1 times more Carbohydrate and 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Protein per 14 oz.
• Both Raw Broccoli as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.