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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	85.5% 2480kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	18.6% 13.5g	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	6.9% 5g	11.4% 8.3g	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	% 4.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	53.4% 30g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	100% 1.3mg	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	20% 80μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	42.2% 0.38mg	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	70% 5.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	128% 2.94mg	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	493% 3450mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	12.5% 462g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Van's, Gluten Free, Totally Original Waffles versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 1.6 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B2, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9 and 11.1 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.

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

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 2.6 times more Copper, 1.7 times more Magnesium, 3 times more Manganese, 6.9 times more Phosphorus and 21.2 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 1.8 times more Potassium, 7 times more Selenium and 2 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Frozen Chopped Broccoli contain similar levels of Calcium and Zinc per one kilogram.
• 1 kilogram of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 9.5 times more Energy, 28.3 times more Fat, 17.8 times more Saturated Fat, 7.3 times more Omega 3, 51.4 times more Omega 6, 8.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli.
• Both Van's, Gluten Free, Totally Original Waffles and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6