Comparing Nutrients in 500 calories BroccoliVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Broccoli

1471g

Waffles, gluten-free, frozen, ready-to-heat

190g

Waffles, gluten-free, frozen, ready-to-heat have 7.7 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

500 kcal ▼

Macro Nutrients

Broccolivs Waffles, gluten-free, frozen, ready-to-heat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.6%5.44g

Fat

17.3%17g

5.44 gvs17 g

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

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5.24%1.68g

Saturated Fat

4.64%1.5g

1.68 gvs1.5 g

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

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58%0.93g

Omega 3

91%1.46g

0.93 gvs1.46 g

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

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4.24%0.72g

Omega 6

18%3.03g

0.72 gvs3.03 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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75%98g

Carbohydrate

63%82g

98 gvs82 g

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

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34.5%25g

Sugars

4.54%3.3g

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

25 gvs3.3 g

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

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13.8%10g

Fructose

1.3%0.95g

≤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]

10 gvs0.95 g

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

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%7.2g

Glucose

%0.82g

7.2 gvs0.82 g

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

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%1.47g

Sucrose

%1.5g

1.47 gvs1.5 g

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

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101%38.2g

Fiber

7%2.66g

38.2 gvs2.66 g

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

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74%41.5g

Protein

9.23%5.17g

41.5 gvs5.17 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Waffles, gluten-free, frozen, ready-to-heat

50.7%456μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

456 μgvs0 μg

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

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87%1.04mg

Vitamin B1

12.7%0.15mg

Thiamine

1.04 mgvs0.15 mg

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

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132%1.72mg

Vitamin B2

5.85%0.076mg

Riboflavin

1.72 mgvs0.076 mg

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

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58.7%9.4mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs3.43 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

169%8.43mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

8.43 mgvs0.91 mg

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

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198%2.57mg

Vitamin B6

9.8%0.13mg

Pyridoxine

2.57 mgvs0.13 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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232%926μg

Vitamin B9

3.8%15.2μg

Folates and Folic Acid

926 μgvs15.2 μg

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

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0%0μg

Vitamin B12

212%5.1μg

Cobalamin

0 μgvs5.1 μg

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

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1458%1312mg

Vitamin C

0%0mg

Ascorbic acid

1312 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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76.5%11.5mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

11.5 mgvs1.83 mg

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

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1245%1494μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

1494 μgvs21 μg

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

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Minerals

Broccolivs Waffles, gluten-free, frozen, ready-to-heat

69%691mg

Calcium

7.6%76mg

691 mgvs76 mg

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

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80%0.72mg

Copper

19%0.17mg

0.72 mgvs0.17 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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134%10.7mg

Iron

15%1.2mg

10.7 mgvs1.2 mg

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

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73.5%309mg

Magnesium

14%59mg

309 mgvs59 mg

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

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134%3.1mg

Manganese

64.6%1.5mg

3.1 mgvs1.5 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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139%971mg

Phosphorus

98%683mg

971 mgvs683 mg

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

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137%4647mg

Potassium

6.93%236mg

4647 mgvs236 mg

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

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67%36.8μg

Selenium

1.4%0.76μg

36.8 μgvs0.76 μg

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

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32.4%485mg

Sodium

64%960mg

485 mgvs960 mg

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

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55%6.03mg

Zinc

8.64%0.95mg

6.03 mgvs0.95 mg

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

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35.5%1313g

Water

2.23%82.5g

1313 gvs82.5 g

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

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Lets compare vitamin content per 500 calories of Broccoli vs Waffles, gluten-free, frozen, ready-to-heat:

Raw Broccoli has more Vitamin A, 6.9 times more Vitamin B1, 22.6 times more Vitamin B2, 2.7 times more Vitamin B3, 9.2 times more Vitamin B5, 20.2 times more Vitamin B6, 60.9 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 70.8 times more Vitamin K than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Waffles, gluten-free, frozen, ready-to-heat:

Raw Broccoli has 9.1 times more Calcium, 4.3 times more Copper, 9 times more Iron, 5.2 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 19.7 times more Potassium, 48.3 times more Selenium, 6.3 times more Zinc and 15.9 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 2 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 7.6 times more Sugars, 10.5 times more Fructose, 14.4 times more Fiber and 8 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 3.1 times more Fat, 1.6 times more Omega 3 and 4.2 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Raw Broccoli as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliWaffles, gluten-free, frozen, ready-to-heatVS Boiled BroccoliBroccoliVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: