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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	121% 3520kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	50.6% 8.6g	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	645% 838g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	308% 223g	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	253% 96g	79% 30g	38g per day for Men 19-50 years
Protein	139% 78g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	738% 9.6mg	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	1200% 29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	21.3% 3.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	433% 34.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1825% 42mg	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	394% 2760mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.62% 60g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 13.6 times more Vitamin B1, 8.5 times more Vitamin B2, 20.5 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 81.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 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
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 4.6 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 14.3 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 6 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium and 15.2 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 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 Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 13.5 times more Energy, 27.7 times more Omega 6, 17.5 times more Carbohydrate, 16.5 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6