Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	1.27% 37kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	47% 61g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	3.4% 2.45g	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	1.62% 1.18g	0.98% 0.71g	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	% 1.06g	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.3% 0.095mg	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	23.7% 95μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	14% 0.13mg	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	14.4% 1.15mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	48% 1.1mg	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	10% 71mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Waffles, gluten-free, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 7.3 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.3 times more Iron, 1.7 times more Potassium, 7 times more Selenium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.3 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese, 7.2 times more Phosphorus and 21 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Zinc per five ounces.
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 10.1 times more Energy, 30.5 times more Fat, 17.8 times more Saturated Fat, 7.3 times more Omega 3, 51.4 times more Omega 6, 9 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6