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Comparing Nutrients in 1 kilogram Waffles, whole wheat, lowfat, frozen, ready-to-heatVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Waffles, whole wheat, lowfat, frozen, ready-to-heat
11%
12%
77%
Frozen Chopped Broccoli
34%
8%
58%
1 kg ▼

Macro Nutrients

88.6%2570kcal
Energy
8.97%260kcal
2570 kcalvs260 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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37%35.7g
Fat
3%2.9g
35.7 gvs2.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22.3%7.14g
Saturated Fat
1.38%0.44g
7.14 gvs0.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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83%1.33g
Omega 3
65.6%1.05g
1.33 gvs1.05 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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76.2%13g
Omega 6
1.82%0.31g
13 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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378%492g
Carbohydrate
36.8%47.8g
492 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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59%43g
Sugars
18.6%13.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
43 gvs13.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
11.4%8.3g
≤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]
NA gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.5g
NA gvs7.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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113%43g
Fiber
79%30g
43 gvs30 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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128%71.4g
Protein
50%28g
71.4 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

172%1550μg
Vitamin A
57.8%520μg
RAE, retinol activity equivalents
1550 μgvs520 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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358%4.3mg
Vitamin B1
44%0.53mg
Thiamine
4.3 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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374%4.86mg
Vitamin B2
74%0.96mg
Riboflavin
4.86 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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357%57mg
Vitamin B3
29.4%4.7mg
Niacin, nicotinic acid, niacinamide
57 mgvs4.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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74.2%3.7mg
Vitamin B5
56%2.8mg
Pantothenic acid
3.7 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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439%5.7mg
Vitamin B6
100%1.3mg
Pyridoxine
5.7 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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143%570μg
Vitamin B9
168%670μg
Folates and Folic Acid
570 μgvs670 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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713%17μg
Vitamin B12
0%0μg
Cobalamin
17 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
627%564mg
Ascorbic acid
0 mgvs564 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.3%4.1mg
Vitamin E
81.3%12mg
Tocopherols and Tocotrienols
4.1 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.5%33μg
Vitamin K
676%811μg
Phytomenadione or phylloquinone
33 μgvs811 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

143%1430mg
Calcium
56%560mg
1430 mgvs560 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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214%1.93mg
Copper
42.2%0.38mg
1.93 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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804%64.3mg
Iron
101%8.1mg
64.3 mgvs8.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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155%650mg
Magnesium
43%180mg
650 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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744%17mg
Manganese
128%2.94mg
17 mgvs2.94 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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409%2860mg
Phosphorus
71.4%500mg
2860 mgvs500 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48.2%1640mg
Potassium
62.4%2120mg
1640 mgvs2120 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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555%305μg
Selenium
51%28μg
305 μgvs28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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371%5570mg
Sodium
16%240mg
5570 mgvs240 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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106%11.7mg
Zinc
43.6%4.8mg
11.7 mgvs4.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.4%384g
Water
24.7%915g
384 gvs915 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Frozen Chopped Broccoli:
Comparing minerals per 1 kilogram for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: