Comparing Nutrients in 14 ounces BroccoliVS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Waffles, whole wheat, lowfat, frozen, ready-to-heat

11%

12%

77%

14 oz ▼

Macro Nutrients

Broccolivs Waffles, whole wheat, lowfat, frozen, ready-to-heat

4.65%135kcal

Energy

35%1020kcal

135 kcalvs1020 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

14.6%14g

1.47 gvs14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

8.86%2.83g

0.45 gvs2.83 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

33%0.53g

0.25 gvs0.53 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

30.3%5.14g

0.19 gvs5.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

150%195g

26.4 gvs195 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

23.5%17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

45%17g

10.3 gvs17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

50.6%28.3g

11 gvs28.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Waffles, whole wheat, lowfat, frozen, ready-to-heat

13.7%123μg

Vitamin A

68.4%615μg

RAE, retinol activity equivalents

123 μgvs615 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

142%1.7mg

Thiamine

0.28 mgvs1.7 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

148%1.93mg

Riboflavin

0.46 mgvs1.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

142%22.7mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs22.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

29.4%1.47mg

Pantothenic acid

2.27 mgvs1.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

174%2.27mg

Pyridoxine

0.69 mgvs2.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

56.6%226μg

Folates and Folic Acid

250 μgvs226 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

283%6.8μg

Cobalamin

0 μgvs6.8 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

3.1 mgvs1.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

11%13μg

Phytomenadione or phylloquinone

403 μgvs13 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Waffles, whole wheat, lowfat, frozen, ready-to-heat

18.7%187mg

Calcium

56.8%568mg

187 mgvs568 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

85%0.77mg

0.19 mgvs0.77 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

319%25.5mg

2.9 mgvs25.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

61.4%258mg

83.3 mgvs258 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

295%6.8mg

0.83 mgvs6.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

162%1135mg

262 mgvs1135 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

19%651mg

1254 mgvs651 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

220%121μg

9.92 μgvs121 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

147%2211mg

131 mgvs2211 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

42.2%4.64mg

1.63 mgvs4.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

4.1%152g

354 gvs152 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

Raw Broccoli has 1.5 times more Vitamin B5, more Vitamin C, 1.9 times more Vitamin E and 30.8 times more Vitamin K than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 5 times more Vitamin A, 6 times more Vitamin B1, 4.2 times more Vitamin B2, 8.9 times more Vitamin B3, 3.3 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B9 per 14 oz.
Both Raw Broccoli as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

Raw Broccoli has 1.9 times more Potassium and 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3 times more Calcium, 3.9 times more Copper, 8.8 times more Iron, 3.1 times more Magnesium, 8.1 times more Manganese, 4.3 times more Phosphorus, 12.2 times more Selenium, 16.9 times more Sodium and 2.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 7.6 times more Energy, 9.6 times more Fat, 6.3 times more Saturated Fat, 2.1 times more Omega 3, 26.4 times more Omega 6, 7.4 times more Carbohydrate, 2.5 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliWaffles, whole wheat, lowfat, frozen, ready-to-heatVS Boiled BroccoliBroccoliVS Plain Chapati BreadWaffles, whole wheat, lowfat, frozen, ready-to-heatVS Plain Chapati Bread

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: