Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	139% 4030kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	173% 29.3g	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	562% 730g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	212% 154g	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	255% 97g	79% 30g	38g per day for Men 19-50 years
Protein	161% 90g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	478% 4300μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	615% 8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	600% 96mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	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	480% 1920μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1208% 29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	128% 770IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	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	2163% 173mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	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	423% 2960mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	760% 418μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.4% 52g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal has 8.3 times more Vitamin A, 13.2 times more Vitamin B1, 8.3 times more Vitamin B2, 20.4 times more Vitamin B3, 7.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 282 times more Vitamin C, 1.6 times more Vitamin E and 36.9 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal has 10.5 times more Copper, 21.4 times more Iron, 5.4 times more Magnesium, 5.9 times more Phosphorus, 1.6 times more Potassium, 14.9 times more Selenium, 12 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium and 17.6 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal has 15.5 times more Energy, 36.2 times more Fat, 22.7 times more Saturated Fat, 1.6 times more Omega 3, 94.6 times more Omega 6, 15.3 times more Carbohydrate, 11.4 times more Sugars, 3.2 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6