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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Cooked Broccoli Raab	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	8.62% 250kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	126% 2g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	378% 492g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	113% 43g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	252% 2270μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	118% 1180mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	10.4% 384g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Cooked Broccoli Raab has 1.5 times more Vitamin A, 1.2 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin C, 6.2 times more Vitamin E and 77.6 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 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Cooked Broccoli Raab has 2.1 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 2.6 times more Copper, 5.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 3.5 times more Phosphorus, 23.5 times more Selenium, 9.9 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.5 times more Omega 3 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 10.3 times more Energy, 6.9 times more Fat, 8 times more Saturated Fat, 41.8 times more Omega 6, 15.8 times more Carbohydrate, 6.9 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6