Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	67% 1941kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	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	164% 214g	14.6% 19g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	93% 35.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	97% 54.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	83.3% 333μg	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	5.3% 4.76mg	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	294% 44mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30% 302mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	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	196% 15.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	244% 1711mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.63% 23g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, granola, homemade have 10.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 9.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 47 times more Vitamin C and 15.3 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, granola, homemade have 1.4 times more Calcium, 17 times more Copper, 4.9 times more Iron, 9.3 times more Magnesium, 13.6 times more Manganese, 8.6 times more Phosphorus, 2.5 times more Potassium, 9.1 times more Selenium and 8.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15.7 times more Water than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, granola, homemade have 18.8 times more Energy, 83.8 times more Fat, 89.9 times more Saturated Fat, 5.8 times more Omega 3, 232.1 times more Omega 6, 11.3 times more Carbohydrate, 14.7 times more Sugars, 3 times more Fiber and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.