Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	3.97% 115kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	46.3% 7.88g	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	227% 295g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	132% 96g	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	97% 37g	38g per day for Men 19-50 years
Protein	21.7% 12g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	25% 226μg	179% 1615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	275% 3.57mg	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	93% 373μg	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	176% 1.6mg	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	35.7% 2.86mg	814% 65mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Frozen Broccoli Spears have 136.6 times more Vitamin C, 2.4 times more Vitamin E and 39 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 7.1 times more Vitamin A, 9.7 times more Vitamin B1, 7 times more Vitamin B2, 19.7 times more Vitamin B3, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Frozen Broccoli Spears have 10.7 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 11.1 times more Copper, 22.8 times more Iron, 5.4 times more Magnesium, 4.3 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium, 14.5 times more Sodium and 6.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 13 times more Energy, 20.9 times more Fat, 15.4 times more Saturated Fat, 53.6 times more Omega 6, 13.9 times more Carbohydrate, 16.4 times more Sugars, 3.1 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6