Comparing Nutrients in 14 ounces Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	34.5% 25g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	48.5% 437μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.55mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	39.7% 0.52mg	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	47.6% 191μg	66.5% 266μg	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	0% 0mg	249% 224mg	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	3.18% 0.48mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24.2% 242mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	16.8% 0.15mg	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	105% 8.37mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	50.7% 1.17mg	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	45.4% 318mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.23% 305g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2.1 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Chopped Broccoli contain similar levels of Calcium, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 3.7 times more Energy, 13.2 times more Omega 6, 4 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.5 times more Omega 3 and 1.5 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Chopped Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6