Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	3.97% 115kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	30.4% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	246% 320g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	140% 102g	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	21.7% 12g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	25% 226μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	75.7% 0.98mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	1.76% 1.6mg	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	35.7% 5.36mg	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	16.3% 163mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	117% 1.05mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	268% 6.17mg	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	179% 1254mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	62% 929mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 3.2 times more Vitamin B9, 170.8 times more Vitamin C, 1.3 times more Vitamin E and 33.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 14 ounces of Frozen Broccoli Spears have 26.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Calcium, 7.4 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 6.1 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium, 13.8 times more Sodium and 4.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 13.4 times more Energy, 16.2 times more Fat, 18.7 times more Saturated Fat, 35.2 times more Omega 6, 15.1 times more Carbohydrate, 17.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6