Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	3.97% 115kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	34.6% 5.87g	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	238% 310g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	91% 66g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	21.7% 12g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	25% 226μg	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	236% 37.7mg	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	269% 3.5mg	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	720% 2881μg	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	301% 271mg	53% 47.6mg	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	85.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	16.3% 163mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	202% 1.82mg	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	1464% 117mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	108% 452mg	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	209% 1465mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	258% 28.3mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon:

• 14 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin C and 63.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6.2 times more Vitamin A, 10.4 times more Vitamin B1, 7.4 times more Vitamin B2, 20.6 times more Vitamin B3, 5 times more Vitamin B6, 7.7 times more Vitamin B9 and 2.4 times more Vitamin E than Frozen Broccoli Spears.
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 14 ounces of Frozen Broccoli Spears have 32.9 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 5.1 times more Calcium, 12.8 times more Copper, 41 times more Iron, 7.1 times more Magnesium, 6.3 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Selenium, 20.2 times more Sodium and 21 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.8 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 13.1 times more Energy, 14.4 times more Fat, 16.9 times more Saturated Fat, 40 times more Omega 6, 14.6 times more Carbohydrate, 11.3 times more Sugars, 2.9 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6