Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	91% 2630kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	41% 53.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	20.3% 14.7g	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	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	48.6% 27g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	55% 2.74mg	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	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	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	64% 9.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	37.8% 0.34mg	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	78.8% 6.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	97% 2.23mg	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	513% 3590mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	11.7% 434g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, gluten-free, frozen, ready-to-heat versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 7.9 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 1.2 times more Calcium, 2.6 times more Copper, 2.4 times more Magnesium, 3.5 times more Manganese, 7.3 times more Phosphorus, 45.9 times more Sodium and 1.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Potassium per one kilogram.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 9.4 times more Energy, 73.7 times more Fat, 43.4 times more Saturated Fat, 18.3 times more Omega 3, 122.6 times more Omega 6 and 8 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6