Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	3.83% 111kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	256% 333g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	122% 88.5g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	100% 38g	38g per day for Men 19-50 years
Protein	22% 12.3g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	293% 3.8mg	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	55.6% 222μg	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	476% 11.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0% 0mg	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	35% 5.24mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	76.3% 0.69mg	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	30.3% 2.42mg	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	724% 16.7mg	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	27.8% 194mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and 88.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 13.1 times more Vitamin B1, 10.1 times more Vitamin B2, 21 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium and 15.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.1 times more Copper, 5.7 times more Iron, 7.2 times more Magnesium, 18.8 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 5.9 times more Selenium and 10.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 12.6 times more Energy, 1.5 times more Omega 3, 66.2 times more Omega 6, 15.7 times more Carbohydrate, 15.2 times more Sugars, 3.2 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6