Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	55% 1596kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	188% 136g	8.05% 5.83g	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	8.36% 3.18g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	367% 3306μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	565% 7.34mg	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	367% 1469μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	15% 0.13mg	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	331% 26.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	40.3% 282mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	141% 2108mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 16.3 times more Vitamin A, 25.3 times more Vitamin B1, 19.4 times more Vitamin B2, 40.4 times more Vitamin B3, 14.2 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin C, 10.2 times more Vitamin E and 67.8 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.1 times more Copper, 10.9 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 14.6 times more Selenium, 48.3 times more Sodium and 19.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium, 2 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 14.4 times more Energy, 33.5 times more Fat, 200 times more Saturated Fat, 16.1 times more Carbohydrate, 23.3 times more Sugars and 1.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.6 times more Omega 3 and 3.8 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.