Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Frozen Chopped Broccoli

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Frozen Chopped Broccoli: 1154g

Van's, Gluten Free, Totally Original Waffles have 9.5 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	42.4% 55g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	21.5% 15.6g	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	0.83% 0.6g	13.2% 9.58g	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	% 0.52g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	NA	91% 34.6g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.37% 0.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	115% 1.5mg	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	2.4% 9.68μg	193% 773μg	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	723% 651mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.36% 8.83μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.8% 58mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	48.7% 0.44mg	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	8.47% 0.68mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	147% 3.4mg	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	59.6% 417mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.5% 56g	28.5% 1055g	3700g per day for Men 19-50 years

Van's, Gluten Free, Totally Original Waffles VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 6.1 times more Vitamin B1, 22.9 times more Vitamin B2, 2.5 times more Vitamin B3, 5.5 times more Vitamin B5, 18.5 times more Vitamin B6, 79.9 times more Vitamin B9 and 106 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Vitamin B2 and Vitamin B9

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Frozen Chopped Broccoli:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 2.2 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 11.1 times more Calcium, 3.7 times more Copper, 13.8 times more Iron, 5.5 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 16.7 times more Potassium, 66.8 times more Selenium, 8.5 times more Zinc and 18.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• 300 calories of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Van's, Gluten Free, Totally Original Waffles have 3 times more Fat and 5.4 times more Omega 6 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Omega 3, 7.4 times more Sugars, 15.8 times more Fructose and 9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6