Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, ALPHA-BITS VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	101% 17.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 803g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	290% 210g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	187% 71g	79% 30g	38g per day for Men 19-50 years
Protein	179% 100g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	823% 7410μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.56mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	100% 1.3mg	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	1668% 6670μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	222% 200mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	445% 2670IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	42.2% 0.38mg	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	3750% 300mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	441% 3090mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	395% 5920mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, ALPHA-BITS have 14.3 times more Vitamin A, 24.5 times more Vitamin B1, 14.6 times more Vitamin B2, 35.5 times more Vitamin B3, 2.7 times more Vitamin B5, 13.1 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin C, 3.9 times more Vitamin E and 57.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, ALPHA-BITS have 7.9 times more Copper, 37 times more Iron, 5.5 times more Magnesium, 6.2 times more Phosphorus, 1.3 times more Potassium, 7.5 times more Selenium, 24.7 times more Sodium and 10.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium and 76.2 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, ALPHA-BITS have 15 times more Energy, 15.9 times more Fat, 25 times more Saturated Fat, 55.6 times more Omega 6, 16.8 times more Carbohydrate, 15.6 times more Sugars, 2.4 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.