Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	9.66% 280kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	545% 709g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	241% 175g	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	79% 30g	295% 112g	38g per day for Men 19-50 years
Protein	55.4% 31g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	531% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	615% 8mg	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	140% 560μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	33% 330mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	400% 3.6mg	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	76.3% 6.1mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	70% 490mg	399% 2790mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	103% 3490mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	582% 320μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	227% 25mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 401 times more Vitamin C and 24.5 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 7.4 times more Vitamin A, 10.9 times more Vitamin B1, 8.6 times more Vitamin B2, 18.6 times more Vitamin B3, 6.2 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 16.2 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 1.3 times more Calcium, 10.6 times more Copper, 45.9 times more Iron, 7.5 times more Magnesium, 5.7 times more Phosphorus, 2.5 times more Potassium, 45.7 times more Selenium, 21.6 times more Sodium and 8.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 13.9 times more Energy, 73.3 times more Fat, 61.1 times more Saturated Fat, 10 times more Omega 3, 232.3 times more Omega 6, 13.3 times more Carbohydrate, 11.9 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6