Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	8.97% 260kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	50.6% 8.6g	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	645% 838g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	308% 223g	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	253% 96g	38g per day for Men 19-50 years
Protein	50% 28g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	738% 9.6mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1200% 29μg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	56% 560mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	192% 1.73mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	1825% 42mg	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	394% 2760mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	262% 29mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 81.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 13.6 times more Vitamin B1, 8.5 times more Vitamin B2, 20.5 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Frozen Chopped Broccoli has 4.3 times more Calcium and 15.2 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 4.6 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 14.3 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 13.5 times more Energy, 27.7 times more Omega 6, 17.5 times more Carbohydrate, 16.5 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6