Comparing Nutrients in 5 ounces Van's, Gluten Free, Totally Original Pancakes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.5% 305kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	2.87% 2.1g	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	0.84% 0.61g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 4.66g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	19% 0.25mg	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	3.2% 12.8μg	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Pancakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.67% 0.051mg	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	12.4% 0.99mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	15.8% 0.36mg	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	62% 434mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	31.3% 469mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.92% 71.2g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Pancakes VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Van's, Gluten Free, Totally Original Pancakes versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Van's, Gluten Free, Totally Original Pancakes vs Frozen Broccoli Spears:

• 5 ounces of Van's, Gluten Free, Totally Original Pancakes have 3.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.9 times more Vitamin B2, 2.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per five ounces.

Comparing minerals per 5 ounces for Van's, Gluten Free, Totally Original Pancakes vs Frozen Broccoli Spears:

• 5 ounces of Van's, Gluten Free, Totally Original Pancakes have 3 times more Copper, 2.1 times more Magnesium, 3.6 times more Manganese, 5.2 times more Phosphorus, 19.5 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2 times more Potassium and 1.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Broccoli Spears contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Van's, Gluten Free, Totally Original Pancakes have 7.4 times more Energy, 13.4 times more Fat, 2.3 times more Omega 3, 25.5 times more Omega 6, 7.5 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6