Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Broccoli	Recommended Dietary Allowance
Energy	70.5% 2044kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	22% 28.5g	130g per day for Men 19-50 years
Sugars	232% 168g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 168g	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	0% 0g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	82.6% 12.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	8.93% 0.71mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	33.5% 0.77mg	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	22% 155mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Broccoli:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 8.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Boiled Broccoli:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium, more Copper, 3.7 times more Iron, 7 times more Magnesium, 10.2 times more Manganese, 1.7 times more Phosphorus, 8.1 times more Potassium, more Selenium, 15 times more Zinc and 79.7 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 14.7 times more Energy, 59 times more Fat, 132.9 times more Saturated Fat, 50.1 times more Omega 6, 10.4 times more Carbohydrate and 30.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fructose, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.