Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	9.66% 280kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	35% 11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	528% 686g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	343% 249g	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	195% 74g	38g per day for Men 19-50 years
Protein	55.4% 31g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	117% 18.7mg	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	93% 1.2mg	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	75% 300μg	67.5% 270μg	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	446% 401mg	179% 161mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	164% 24.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	51% 510mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	NA	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	78.6% 550mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	165% 5600mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	198% 22mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Boiled Spears Frozen Broccoli has 11.2 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 2.1 times more Calcium, 4.6 times more Iron, 5.8 times more Magnesium, 5.5 times more Phosphorus, 3.1 times more Potassium, 8.4 times more Sodium and 7.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 13.8 times more Energy, 89.5 times more Fat, 61.9 times more Saturated Fat, 12.8 times more Carbohydrate, 16.9 times more Sugars, 2.5 times more Fiber and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy