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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Energy	18% 522kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 0.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.8% 177g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 2.8 times more Vitamin B3, more Vitamin B12 and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 9.2 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

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

• Waffles, gluten-free, frozen, ready-to-heat have 1.8 times more Copper, 1.5 times more Magnesium, 3.7 times more Manganese, 5.4 times more Phosphorus, 15.3 times more Sodium and 1.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Potassium, 6.3 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 Raw Broccoli have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 7.7 times more Energy, 23.9 times more Fat, 6.9 times more Saturated Fat, 12.2 times more Omega 3, 32.5 times more Omega 6 and 6.5 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Broccoli have similar amounts of Sugars and Protein per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.