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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	88.6% 2570kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	126% 2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	59% 43g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	113% 43g	73.7% 28g	38g per day for Men 19-50 years
Protein	128% 71.4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	172% 1550μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	143% 1430mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10.4% 384g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Vitamin A, more Vitamin C, 6.2 times more Vitamin E and 77.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.2 times more Calcium, 2.6 times more Copper, 5.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 3.5 times more Phosphorus, 23.5 times more Selenium, 9.9 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.1 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:

• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 10.3 times more Energy, 6.9 times more Fat, 8 times more Saturated Fat, 41.8 times more Omega 6, 15.8 times more Carbohydrate, 6.9 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6