Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18% 522kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	3.7% 2.68g	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	1.37% 0.99g	2.27% 1.65g	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	% 0.85g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	20% 0.26mg	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	3.97% 16μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	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	12.7% 1.9mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	8.38% 0.075mg	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	15.6% 1.25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	25.4% 0.58mg	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	102% 712mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Frozen Chopped Broccoli:

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Frozen Chopped Broccoli:

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 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.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fructose and 2.1 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.