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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	1.4% 41kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	47% 61g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 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	7.75% 4.34g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.47% 128g	1.66% 61.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 9.1 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 3.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Frozen Broccoli Spears have 2 times more Potassium, 4.8 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 2.5 times more Copper, 1.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus, 29.7 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium and Iron 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 Broccoli Spears 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 9.1 times more Energy, 26 times more Fat, 15 times more Saturated Fat, 6.2 times more Omega 3, 43.1 times more Omega 6 and 8 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6