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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Broccoli	Recommended Dietary Allowance
Energy	88.6% 2570kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	59% 43g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	128% 71.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	172% 1550μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	154% 2mg	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	143% 570μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	27.3% 4.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	143% 1430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	804% 64.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	84.3% 1.94mg	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	409% 2860mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	10.4% 384g	24% 893g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2 times more Vitamin A, 6.8 times more Vitamin B1, 4 times more Vitamin B2, 10.3 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 42.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.6 times more Calcium, 3.2 times more Copper, 9.6 times more Iron, 3.1 times more Magnesium, 8.8 times more Manganese, 4.3 times more Phosphorus, 19.1 times more Selenium, 13.6 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Potassium and 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 kilogram:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 7.3 times more Energy, 8.7 times more Fat, 9 times more Saturated Fat, 25.4 times more Omega 6, 6.8 times more Carbohydrate, 3.1 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.