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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	55% 1596kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.4g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	529% 6.35mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	510% 81.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	647% 8.4mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	190% 2854mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	556% 61.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	9.7% 359g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 22.2 times more Vitamin B1, 15.8 times more Vitamin B2, 44.5 times more Vitamin B3, 12.1 times more Vitamin B6 and 17.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 683 times more Vitamin C and 3.2 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 27.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Phosphorus, 42.3 times more Sodium and 45.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 1.4 times more Potassium and 36.5 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 13.9 times more Energy, 16.6 times more Fat, 59.9 times more Saturated Fat, 15.9 times more Carbohydrate, 29.8 times more Sugars and 1.4 times more Protein than Frozen Broccoli Spears.
• Both Cereals ready-to-eat, QUAKER, CAP and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy