Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	55% 1596kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	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	274% 356g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	44.7% 25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	860% 10.3mg	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	876% 140mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	19% 75.4μg	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% 0mg	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	NA	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, rice, puffed, fortified	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	1573% 126mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	55.6% 389mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	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, rice, puffed, fortified VS Cooked Chopped Frozen Broccoli per 14 oz

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

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 47.3 times more Vitamin B1, 22.2 times more Vitamin B2 and 77.1 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 5 times more Copper, 52 times more Iron, 1.9 times more Magnesium, 6.7 times more Manganese, 2 times more Phosphorus, 15 times more Selenium and 3.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 5.5 times more Calcium, 1.3 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified have 14.4 times more Energy, 16.8 times more Carbohydrate and 2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy