Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	9.66% 280kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	80% 13.6g	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	628% 816g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	403% 292g	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	124% 47g	38g per day for Men 19-50 years
Protein	55.4% 31g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	569% 91mg	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	692% 9mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1125% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	106% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	33% 330mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	222% 2mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	136% 570mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST SELECTS Blueberry Morning 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 SELECTS Blueberry Morning 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 SELECTS Blueberry Morning:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 44.6 times more Vitamin C and 6.9 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 7.8 times more Vitamin A, 12.7 times more Vitamin B1, 9.9 times more Vitamin B2, 19.9 times more Vitamin B3, 6.9 times more Vitamin B6, 3.3 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 SELECTS Blueberry Morning 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 SELECTS Blueberry Morning have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 19.3 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 5.9 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 3.3 times more Phosphorus, 1.4 times more Potassium, 23.9 times more Selenium, 31 times more Sodium and 5.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Calcium per one kilogram.
• 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 SELECTS Blueberry Morning contains 14.1 times more Energy, 44.2 times more Fat, 3.4 times more Omega 3, 104.5 times more Omega 6, 15.3 times more Carbohydrate, 19.9 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6