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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	41% 1193kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	11% 7.85g	8.45% 6.12g	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	3.13% 2.27g	5.2% 3.76g	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	% 1.95g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	45.4% 0.59mg	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	9.07% 36.3μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	284% 256mg	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	29% 4.35mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	19% 0.17mg	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	35.7% 2.86mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	58% 1.33mg	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	233% 1628mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11.2% 415g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 7.3 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 lb.

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

• Waffles, gluten-free, frozen, ready-to-heat have 2.3 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese, 7.2 times more Phosphorus and 21 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium, 1.3 times more Iron, 1.7 times more Potassium, 7 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 10.1 times more Energy, 30.5 times more Fat, 17.8 times more Saturated Fat, 7.3 times more Omega 3, 51.4 times more Omega 6, 9 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fructose and 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.