Comparing Nutrients in 1 kilogram Broccoli VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	11.7% 340kcal	85.5% 2480kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	84.7% 82.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	312% 405g	130g per day for Men 19-50 years
Sugars	23.4% 17g	24% 17.3g	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	9.38% 6.8g	6.9% 5g	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	% 4.9g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 7.9g	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	51.5% 0.67mg	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	158% 630μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	47% 470mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	108% 0.97mg	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	91% 7.3mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	385% 8.86mg	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	94% 660mg	493% 3450mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	339% 5080mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 893g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Van's, Gluten Free, Totally Original Waffles:

• Raw Broccoli has 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 7.9 times more Vitamin B9 and 13.9 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 2.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Van's, Gluten Free, Totally Original Waffles:

• Raw Broccoli has 1.3 times more Iron, 2.6 times more Potassium, 6.3 times more Selenium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 2 times more Copper, 1.5 times more Magnesium, 4.2 times more Manganese, 5.2 times more Phosphorus, 15.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Van's, Gluten Free, Totally Original Waffles contain 7.3 times more Energy, 22.2 times more Fat, 6.9 times more Saturated Fat, 12.2 times more Omega 3, 32.5 times more Omega 6 and 6.1 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Broccoli as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.