Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	3.83% 111kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	256% 333g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	101% 73.5g	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	193% 73.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	74% 0.96mg	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	29.8% 119μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	245% 221mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	20.2% 202mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	133% 1.2mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	NA	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	31% 218mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	186% 2794mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, BARBARA'S PUFFINS, original per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 125.9 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 2 times more Vitamin B1, 4.1 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• 14 ounces of Boiled Spears Frozen Broccoli have 25.3 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.4 times more Calcium, 7 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 8.8 times more Selenium, 29.3 times more Sodium and 4.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 11.9 times more Energy, 33.6 times more Fat, 78.8 times more Omega 6, 15.7 times more Carbohydrate, 12.6 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6