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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Energy	41% 1193kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	23% 30g	130g per day for Men 19-50 years
Sugars	11% 7.85g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.45g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11% 405g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 2.8 times more Vitamin B3, more Vitamin B12 and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 9.2 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Copper, 1.5 times more Magnesium, 3.7 times more Manganese, 5.4 times more Phosphorus, 15.3 times more Sodium and 1.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Potassium, 6.3 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 Raw Broccoli have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 7.7 times more Energy, 23.9 times more Fat, 6.9 times more Saturated Fat, 12.2 times more Omega 3, 32.5 times more Omega 6 and 6.5 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Broccoli have similar amounts of Sugars and Protein per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.