Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	10% 290kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	620% 806g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	354% 257g	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	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	191% 2.48mg	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	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	4.44% 4mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	41% 410mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	294% 2.65mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	676% 15.5mg	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	451% 3160mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	145% 16mg	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 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 3.2 times more Vitamin B9, 170.8 times more Vitamin C, 1.3 times more Vitamin E and 33.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 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, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Frozen Broccoli Spears has 26.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.6 times more Calcium, 7.4 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 6.1 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium, 13.8 times more Sodium and 4.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 13.4 times more Energy, 16.2 times more Fat, 18.7 times more Saturated Fat, 35.2 times more Omega 6, 15.1 times more Carbohydrate, 17.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6