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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	10% 290kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	645% 838g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	253% 96g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	41% 410mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	394% 2760mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	262% 29mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, more Vitamin C, 4.2 times more Vitamin E and 101.4 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 10 times more Vitamin B1, 7.2 times more Vitamin B2, 20.8 times more Vitamin B3, 3.6 times more Vitamin B5, 5.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Frozen Broccoli Spears has 3.2 times more Calcium and 15.1 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 4.8 times more Copper, 4.8 times more Iron, 5.8 times more Magnesium, 16.4 times more Manganese, 4.7 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 8.5 times more Zinc than Frozen Broccoli Spears.
• 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 Broccoli Spears has 2 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 12.1 times more Energy, 23.2 times more Omega 6, 15.7 times more Carbohydrate, 15.2 times more Sugars, 3.2 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6