Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	35% 1020kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	31.3% 12g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	39.7% 0.52mg	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	56.6% 226μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	177% 159mg	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	11% 1.63mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	56.8% 568mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	15% 0.13mg	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	319% 25.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	38.5% 0.89mg	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	162% 1135mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3 times more Vitamin A, 7.8 times more Vitamin B1, 6 times more Vitamin B2, 12.5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin C, 3.2 times more Vitamin E and 26.7 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.3 times more Calcium, 5.7 times more Copper, 10.5 times more Iron, 5 times more Magnesium, 7.7 times more Manganese, 5.8 times more Phosphorus, 43.6 times more Selenium, 50.6 times more Sodium and 4.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 9.2 times more Energy, 29.8 times more Fat, 39.7 times more Saturated Fat, 3.2 times more Omega 3, 99.7 times more Omega 6, 9.2 times more Carbohydrate, 2.9 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6