Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	8.97% 260kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	146% 190g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	87% 63g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	50% 28g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	169% 2.2mg	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	168% 670μg	120% 480μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	56% 560mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	91% 0.82mg	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	101% 8.1mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	280% 6.43mg	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	71.4% 500mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2.1 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Frozen Chopped Broccoli has 3 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Calcium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 7.5 times more Omega 3 and 1.5 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 3.7 times more Energy, 13.2 times more Omega 6, 4 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3