Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	48% 1397kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	256% 333g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	122% 88.5g	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	100% 38g	31.3% 12g	38g per day for Men 19-50 years
Protein	55.3% 31g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	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	191% 762μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	476% 11.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	177% 159mg	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	8.47% 1.27mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	172% 13.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	724% 16.7mg	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	156% 1095mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.64% 24g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 13.1 times more Vitamin B1, 10.1 times more Vitamin B2, 21 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and 88.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 5.1 times more Copper, 5.7 times more Iron, 7.2 times more Magnesium, 18.8 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 5.9 times more Selenium and 10.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium and 15.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size have 12.6 times more Energy, 1.5 times more Omega 3, 66.2 times more Omega 6, 15.7 times more Carbohydrate, 15.2 times more Sugars, 3.2 times more Fiber and 2.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6