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

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	88.6% 2570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	59% 43g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	128% 71.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	172% 1550μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	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	143% 570μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	143% 1430mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	804% 64.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	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	409% 2860mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	10.4% 384g	24.7% 915g	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 Frozen Chopped Broccoli:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3 times more Vitamin A, 8.1 times more Vitamin B1, 5.1 times more Vitamin B2, 12.2 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin C, 3 times more Vitamin E and 24.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 kg.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.6 times more Calcium, 5.1 times more Copper, 7.9 times more Iron, 3.6 times more Magnesium, 5.8 times more Manganese, 5.7 times more Phosphorus, 10.9 times more Selenium, 23.2 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Potassium and 2.4 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 9.9 times more Energy, 12.3 times more Fat, 16.2 times more Saturated Fat, 1.3 times more Omega 3, 41.8 times more Omega 6, 10.3 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.