Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Frozen Chopped Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	8.97% 260kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	50% 8.5g	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	600% 780g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	303% 220g	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	211% 80g	38g per day for Men 19-50 years
Protein	50% 28g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	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	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	625% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	769% 10mg	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	500% 2000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1250% 30μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	1333% 1200mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	56% 560mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	354% 3.2mg	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	101% 8.1mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	1262% 29mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	482% 265μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	200% 22mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 2.3 times more Vitamin E and 45.1 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 14.2 times more Vitamin B1, 8.9 times more Vitamin B2, 21.3 times more Vitamin B3, 3.2 times more Vitamin B5, 7.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 2.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Frozen Chopped Broccoli has 26.9 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 1.4 times more Calcium, 8.4 times more Copper, 3.6 times more Iron, 7.9 times more Magnesium, 9.9 times more Manganese, 6.9 times more Phosphorus, 1.6 times more Potassium, 9.5 times more Selenium, 15.8 times more Sodium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Omega 3 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 14.6 times more Energy, 10.3 times more Fat, 22.7 times more Saturated Fat, 27.5 times more Omega 6, 16.3 times more Carbohydrate, 16.3 times more Sugars, 2.7 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6