Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	4.54% 132kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	150% 195g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	24.8% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.4% 0.3mg	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	107% 426μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	0% 0mg	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	41% 6.12mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	18.6% 186mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	45% 0.4mg	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	41% 3.27mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	154% 3.54mg	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	38.2% 268mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11% 411g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Waffles, gluten-free, frozen, ready-to-heat per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 9.1 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 3.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Frozen Broccoli Spears has 2 times more Potassium, 4.8 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.5 times more Copper, 1.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus, 29.7 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium and Iron per one pound.
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 9.1 times more Energy, 26 times more Fat, 15 times more Saturated Fat, 6.2 times more Omega 3, 43.1 times more Omega 6 and 8 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6