Comparing Nutrients in 300 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Frozen Broccoli Spears

Weight per 300 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 58.3g
• Frozen Broccoli Spears: 1035g

Glutino, Gluten Free Wafers, Lemon Flavored have 17.8 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	21% 15.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	81.7% 31g	38g per day for Men 19-50 years
Protein	0% 0g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	139% 1.8mg	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	0% 0μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	785% 707mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	41.4% 0.37mg	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	1.3% 0.1mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	115% 2.65mg	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	3.25% 22.7mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	25.3% 937g	3700g per day for Men 19-50 years

Glutino, Gluten Free Wafers, Lemon Flavored VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 28.4 times more Vitamin B1, 27.4 times more Vitamin B2, 126.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 80.9 times more Calcium, more Copper, 71 times more Iron, 94.7 times more Magnesium, 239.3 times more Manganese, 26.9 times more Phosphorus, 123.3 times more Potassium, more Selenium, 2.7 times more Sodium, 201.3 times more Zinc and 1435.8 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored have 4 times more Fat, 11.4 times more Saturated Fat, 3.9 times more Omega 6 and 1.6 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 22.7 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Omega 3, Fiber and Protein
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6