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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18% 522kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0.3g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.3 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 23.1 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more Manganese, 4.4 times more Phosphorus and 9 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3 times more Calcium, 2 times more Iron, 2.8 times more Potassium, 3.3 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 Cooked Broccoli Raab contain similar levels of Copper, Magnesium and Zinc per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 10.5 times more Energy, 17 times more Fat, 8.8 times more Saturated Fat, 3.8 times more Omega 3, 51.4 times more Omega 6, 13.8 times more Carbohydrate and 2.8 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Fiber and 1.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6