Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original WafflesVS Boiled Broccoli

Weight per 500 calories

Van's, Gluten Free, Totally Original Waffles

202g

Boiled Broccoli

1429g

Van's, Gluten Free, Totally Original Waffles have 7.1 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Van's, Gluten Free, Totally Original Waffles

30%

65%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Van's, Gluten Free, Totally Original Wafflesvs Boiled Broccoli

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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17%16.6g

Fat

6.04%5.86g

16.6 gvs5.86 g

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

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4.92%1.57g

Saturated Fat

3.53%1.13g

1.57 gvs1.13 g

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

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97%1.55g

Omega 3

106%1.7g

1.55 gvs1.7 g

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

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19%3.2g

Omega 6

4.3%0.73g

3.2 gvs0.73 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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63%81.7g

Carbohydrate

79%103g

81.7 gvs103 g

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

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4.8%3.5g

Sugars

27.4%20g

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

3.5 gvs20 g

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

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1.4%1g

Fructose

14.6%10.6g

≤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]

1 gvs10.6 g

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

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%0.87g

Glucose

%7g

0.87 gvs7 g

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

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%1.6g

Sucrose

%1.14g

1.6 gvs1.14 g

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

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Fiber

124%47g

NA gvs47 g

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

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10.8%6.03g

Protein

60.7%34g

6.03 gvs34 g

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

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Vitamins

Van's, Gluten Free, Totally Original Wafflesvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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14%0.17mg

Vitamin B1

75%0.9mg

Thiamine

0.17 mgvs0.9 mg

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

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6.2%0.081mg

Vitamin B2

135%1.76mg

Riboflavin

0.081 mgvs1.76 mg

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

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22.7%3.64mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.64 mgvs7.9 mg

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

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19.4%0.97mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.97 mgvs8.8 mg

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

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10.4%0.14mg

Vitamin B6

220%2.86mg

Pyridoxine

0.14 mgvs2.86 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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4.03%16μg

Vitamin B9

386%1543μg

Folates and Folic Acid

16 μgvs1543 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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12.3%14.7μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

14.7 μgvs2016 μg

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

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Minerals

Van's, Gluten Free, Totally Original Wafflesvs Boiled Broccoli

9.68%97mg

Calcium

57%571mg

97 mgvs571 mg

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

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21.7%0.2mg

Copper

97%0.87mg

0.2 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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14%1.13mg

Iron

120%9.57mg

1.13 mgvs9.57 mg

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

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15%62.5mg

Magnesium

71.4%300mg

62.5 mgvs300 mg

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

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77.7%1.8mg

Manganese

120%2.77mg

1.8 mgvs2.77 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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99%696mg

Phosphorus

137%957mg

696 mgvs957 mg

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

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7.18%244mg

Potassium

123%4186mg

244 mgvs4186 mg

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

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1.47%0.81μg

Selenium

41.6%23μg

0.81 μgvs23 μg

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

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68.3%1024mg

Sodium

39%586mg

1024 mgvs586 mg

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

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9.9%1.1mg

Zinc

58.4%6.43mg

1.1 mgvs6.43 mg

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

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2.5%93g

Water

34.5%1275g

93 gvs1275 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 Van's, Gluten Free, Totally Original Waffles vs Boiled Broccoli:

Boiled and Drained Broccoli contains 5.4 times more Vitamin B1, 21.8 times more Vitamin B2, 2.2 times more Vitamin B3, 9.1 times more Vitamin B5, 21.2 times more Vitamin B6, 95.7 times more Vitamin B9 and 137 times more Vitamin K than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 500 calories for Van's, Gluten Free, Totally Original Waffles vs Boiled Broccoli:

Van's, Gluten Free, Totally Original Waffles have 1.7 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.9 times more Calcium, 4.5 times more Copper, 8.5 times more Iron, 4.8 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 17.2 times more Potassium, 28.3 times more Selenium, 5.9 times more Zinc and 13.7 times more Water than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 500 calories:

Van's, Gluten Free, Totally Original Waffles have 2.8 times more Fat and 4.4 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Carbohydrate, 5.7 times more Sugars, 10.5 times more Fructose and 5.6 times more Protein than Van's, Gluten Free, Totally Original Waffles.
Both Van's, Gluten Free, Totally Original Waffles and Boiled and Drained Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
Both Van's, Gluten Free, Totally Original Waffles as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Van's, Gluten Free, Totally Original WafflesVS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBoiled BroccoliVS Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeVan's, Gluten Free, Totally Original WafflesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Van's, Gluten Free, Totally Original WafflesVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Van's, Gluten Free, Totally Original Waffles or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: