Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	55% 1596kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	260% 338g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	240% 174g	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	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	529% 6.35mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	510% 81.6mg	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	647% 8.4mg	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	1602% 6410μg	55.6% 222μg	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	0.44% 0.4mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	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	972% 77.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	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	95% 663mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	190% 2854mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	556% 61.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 29.1 times more Vitamin B1, 22.2 times more Vitamin B2, 44.9 times more Vitamin B3, 16.3 times more Vitamin B6 and 28.8 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 401 times more Vitamin C and 3.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 32.1 times more Iron, 4.2 times more Magnesium, 3.4 times more Phosphorus, 1.3 times more Potassium, 65.4 times more Sodium and 55.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 14.4 times more Energy, 47.2 times more Fat, 173.1 times more Saturated Fat, 15.9 times more Carbohydrate, 29.8 times more Sugars and 1.4 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Cereals ready-to-eat, QUAKER, CAP and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy