Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	81% 105g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	82.7% 60g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 60g	g per day for Men 19-50 years
Fiber	11% 4.25g	0% 0g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	20% 79.4μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	29.5% 4.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	0% 0mg	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	11% 0.86mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	1.17% 0.027mg	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	9.92% 69.5mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Glutino, Gluten Free Wafers, Lemon Flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B1, 7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 2.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Glutino, Gluten Free Wafers, Lemon Flavored provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Potassium, 9.3 times more Zinc and 81 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 10.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 5 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 18.4 times more Energy, 201.5 times more Fat, 583.4 times more Saturated Fat, 2.3 times more Omega 3, 196.7 times more Omega 6, 13.9 times more Carbohydrate and 28.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein