Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original Waffles VS Broccoli

Weight per 500 calories

• Van's, Gluten Free, Totally Original Waffles: 202g
• Broccoli: 1471g

Van's, Gluten Free, Totally Original Waffles have 7.3 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	75% 98g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	34.5% 25g	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	1.4% 1g	13.8% 10g	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	% 0.87g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.47g	g per day for Men 19-50 years
Fiber	NA	101% 38.2g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	198% 2.57mg	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	4.03% 16μg	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Broccoli	Recommended Dietary Allowance
Calcium	9.68% 97mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	80% 0.72mg	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	14% 1.13mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	134% 3.1mg	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	99% 696mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	68.3% 1024mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Van's, Gluten Free, Totally Original Waffles vs Broccoli:

• Raw Broccoli contains 6.2 times more Vitamin B1, 21.3 times more Vitamin B2, 2.6 times more Vitamin B3, 8.7 times more Vitamin B5, 19.1 times more Vitamin B6, 57.4 times more Vitamin B9 and 101.5 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Broccoli:

• Van's, Gluten Free, Totally Original Waffles have 2.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 7.1 times more Calcium, 3.7 times more Copper, 9.5 times more Iron, 4.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 19 times more Potassium, 45.6 times more Selenium, 5.5 times more Zinc and 14.1 times more Water than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 500 calories:

• Van's, Gluten Free, Totally Original Waffles have 3 times more Fat, 1.7 times more Omega 3 and 4.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 7.2 times more Sugars, 9.9 times more Fructose and 6.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.