Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Frozen Chopped Broccoli

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Frozen Chopped Broccoli: 1923g

Glutino, Gluten Free Wafers, Lemon Flavored have 19.8 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	70.7% 92g	130g per day for Men 19-50 years
Sugars	56.7% 41g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	0% 0g	152% 57.7g	38g per day for Men 19-50 years
Protein	0% 0g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	192% 2.5mg	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	0% 0μg	322% 1288μg	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	1205% 1085mg	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	20% 3.03mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	81% 0.73mg	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	2.2% 0.17mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	246% 5.65mg	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	5.4% 38mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 23.3 times more Vitamin B1, 25.7 times more Vitamin B2, 143.2 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.

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 123.2 times more Calcium, more Copper, 89.1 times more Iron, 118.8 times more Magnesium, 306.5 times more Manganese, 25.4 times more Phosphorus, 116.6 times more Potassium, more Selenium, 4.3 times more Sodium, 316.9 times more Zinc and 1617.5 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 4.2 times more Fat, 12 times more Saturated Fat, 4.2 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21.2 times more Omega 3, 1.3 times more Carbohydrate, more Fructose, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.