Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	133% 3860kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	41% 53.5g	130g per day for Men 19-50 years
Sugars	418% 303g	20.3% 14.7g	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	2.5% 1.8g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 297g	NA	g per day for Men 19-50 years
Fiber	189% 72g	79% 30g	38g per day for Men 19-50 years
Protein	165% 93g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	769% 6920μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	135% 1.75mg	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	370% 1480μg	235% 940μg	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	0% 0mg	759% 683mg	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	34% 5.1mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	258% 2580mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	40% 0.36mg	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	1295% 104mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	111% 2.56mg	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	436% 3050mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.73% 64g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Frozen Broccoli Spears:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 12.1 times more Vitamin A, 14.8 times more Vitamin B1, 8.8 times more Vitamin B2, 25.4 times more Vitamin B3, 2.5 times more Vitamin B5, 8.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin C, 2.6 times more Vitamin E and 72.4 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Frozen Broccoli Spears:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 6.3 times more Calcium, 6.7 times more Copper, 14.4 times more Iron, 5.6 times more Magnesium, 9 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 8.8 times more Selenium, 29.7 times more Sodium and 5.1 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 14.1 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 13.3 times more Energy, 13.9 times more Fat, 15 times more Saturated Fat, 41.8 times more Omega 6, 14.3 times more Carbohydrate, 20.6 times more Sugars, 2.4 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.5 times more Omega 3 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6