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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have 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.
• While 14 oz of Frozen Broccoli Spears contain 2 times more Potassium, 4.8 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Broccoli Spears 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 Waffles, gluten-free, frozen, ready-to-heat have 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.
• While 14 oz of Frozen Broccoli Spears contain 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Broccoli Spears offer comparable quantities of Sugars and Protein per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6