Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Frozen Broccoli Spears	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10% 290kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	378% 492g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	59% 43g	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	79% 30g	113% 43g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	439% 5.7mg	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	235% 940μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	713% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	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	90% 13.5mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	41% 410mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	214% 1.93mg	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	90% 7.2mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	744% 17mg	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	84.3% 590mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 30.7 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 2.7 times more Vitamin A, 6 times more Vitamin B1, 4.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Frozen Broccoli Spears has 1.5 times more Potassium and 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 3.5 times more Calcium, 5.4 times more Copper, 8.9 times more Iron, 4.1 times more Magnesium, 6.7 times more Manganese, 4.8 times more Phosphorus, 16.1 times more Selenium, 32.8 times more Sodium and 3.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 8.9 times more Energy, 10.5 times more Fat, 13.7 times more Saturated Fat, 35 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6