Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	10% 290kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	6.53% 1.1g	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	634% 824g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.14% 3g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	466% 74.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	150% 1.95mg	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	235% 940μg	72.5% 290μg	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	759% 683mg	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	90% 13.5mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	41% 410mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	271% 2.44mg	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	90% 7.2mg	3555% 284mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	449% 10.3mg	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	84.3% 590mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	102% 11mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, CREAM OF RICE, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cereals, CREAM OF RICE, dry:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 3.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 1014 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 7.1 times more Vitamin B1, 16.1 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, CREAM OF RICE, dry provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cereals, CREAM OF RICE, dry:

• 1 kilogram of Frozen Broccoli Spears has 8.2 times more Calcium, 1.7 times more Potassium and 8.6 times more Water than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 6.8 times more Copper, 39.5 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 10 times more Selenium and 3.3 times more Zinc than Frozen Broccoli Spears.
• 1 kilogram of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 5.2 times more Omega 3, 4.9 times more Sugars and 4.3 times more Fiber than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 12.8 times more Energy, 15.4 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 in one kilogram.