Comparing Nutrients in 1 pound Broccoli VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	5.3% 154kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	38.4% 37.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	141% 184g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 3.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	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	71.4% 286μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	21.3% 213mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	49% 0.44mg	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	41.4% 3.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	175% 4mg	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	42.8% 299mg	224% 1565mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	154% 2304mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 405g	5.67% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Van's, Gluten Free, Totally Original Waffles:

• Raw Broccoli has 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 7.9 times more Vitamin B9 and 13.9 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 2.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Broccoli vs Van's, Gluten Free, Totally Original Waffles:

• Raw Broccoli has 1.3 times more Iron, 2.6 times more Potassium, 6.3 times more Selenium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 2 times more Copper, 1.5 times more Magnesium, 4.2 times more Manganese, 5.2 times more Phosphorus, 15.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Van's, Gluten Free, Totally Original Waffles contain 7.3 times more Energy, 22.2 times more Fat, 6.9 times more Saturated Fat, 12.2 times more Omega 3, 32.5 times more Omega 6 and 6.1 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Van's, Gluten Free, Totally Original Waffles have similar amounts of Sugars and Protein per 1 lb.
• Both Raw Broccoli as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.