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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	40% 1166kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	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	172% 223g	11% 14g	130g per day for Men 19-50 years
Sugars	27% 19.5g	3.88% 2.8g	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	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	58% 32.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	78% 703μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.95mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	76.8% 1mg	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	64.6% 259μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	323% 7.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	186% 168mg	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	12.4% 1.86mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	65% 649mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	37.8% 0.34mg	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	365% 29mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	337% 7.76mg	75% 1.72mg	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	185% 1297mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	252% 138μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	4.7% 174g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Vitamin A, more Vitamin C, 6.2 times more Vitamin E and 77.6 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 1.2 times more Calcium, 2.6 times more Copper, 5.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 3.5 times more Phosphorus, 23.5 times more Selenium, 9.9 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.1 times more Potassium and 2.4 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat has 10.3 times more Energy, 6.9 times more Fat, 8 times more Saturated Fat, 41.8 times more Omega 6, 15.8 times more Carbohydrate, 6.9 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6