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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Broccoli	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	5.3% 154kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	172% 223g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	27% 19.5g	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	4.25% 3.1g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	23% 12.8g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	199% 2.6mg	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	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	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	23.6% 3.54mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	21.3% 213mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	97% 0.88mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	337% 7.76mg	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	185% 1297mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11% 405g	4.7% 174g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.5 times more Vitamin B5, more Vitamin C, 1.9 times more Vitamin E and 30.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 5 times more Vitamin A, 6 times more Vitamin B1, 4.2 times more Vitamin B2, 8.9 times more Vitamin B3, 3.3 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Broccoli has 1.9 times more Potassium and 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3 times more Calcium, 3.9 times more Copper, 8.8 times more Iron, 3.1 times more Magnesium, 8.1 times more Manganese, 4.3 times more Phosphorus, 12.2 times more Selenium, 16.9 times more Sodium and 2.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 7.6 times more Energy, 9.6 times more Fat, 6.3 times more Saturated Fat, 2.1 times more Omega 3, 26.4 times more Omega 6, 7.4 times more Carbohydrate, 2.5 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.