Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	9.66% 280kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	64% 11g	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	645% 839g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	280% 203g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	55.4% 31g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1076% 9680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	1057% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	1096% 14.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	1053% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	1286% 16.7mg	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	3335% 13340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	444% 400mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	101% 0.91mg	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	3625% 290mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	179% 4.12mg	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	357% 2500mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	550% 8250mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	1155% 127mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMAN:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 440.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 19 times more Vitamin A, 23.1 times more Vitamin B1, 17.6 times more Vitamin B2, 36.8 times more Vitamin B3, 2 times more Vitamin B5, 12.9 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and 3.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.3 times more Calcium and 27.1 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 2.7 times more Copper, 47.5 times more Iron, 6.3 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 9.3 times more Selenium, 75 times more Sodium and 45.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, KING VITAMAN contains 13.6 times more Energy, 28.7 times more Fat, 88 times more Saturated Fat, 83.5 times more Omega 6, 15.7 times more Carbohydrate, 13.8 times more Sugars and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6