Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Energy	10% 290kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	65.4% 11g	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	619% 805g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Calcium	41% 410mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	556% 5mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs POST Bran Flakes:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin C, 1.8 times more Vitamin E and 72.4 times more Vitamin K than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 13.1 times more Vitamin A, 18.1 times more Vitamin B1, 12.3 times more Vitamin B2, 36.1 times more Vitamin B3, 9.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs POST Bran Flakes:

• 1 kilogram of Frozen Broccoli Spears has 26.6 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 13.9 times more Copper, 38.9 times more Iron, 14.3 times more Magnesium, 7.6 times more Phosphorus, 2.1 times more Potassium, 27.6 times more Selenium, 31.8 times more Sodium and 14.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and POST Bran Flakes contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Omega 3 than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 11.3 times more Energy, 6.2 times more Fat, 30 times more Omega 6, 15 times more Carbohydrate, 12.7 times more Sugars, 6.1 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6