Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	137% 3980kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	105% 33.5g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	658% 855g	41% 53.5g	130g per day for Men 19-50 years
Sugars	611% 443g	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	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	78.4% 44g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1345% 16mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1402% 18.2mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1342% 215mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1645% 21.4mg	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	3888% 15550μg	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	41.3% 6.2mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2428% 194mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	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	239% 1670mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	503% 7540mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	1469% 162mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Frozen Broccoli Spears:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 22.4 times more Vitamin B1, 16 times more Vitamin B2, 46.5 times more Vitamin B3, 12.2 times more Vitamin B6 and 16.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 8.1 times more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C, 2.2 times more Vitamin E and 169 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Frozen Broccoli Spears:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 3.1 times more Copper, 27 times more Iron, 3.4 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus, 3.4 times more Selenium, 44.4 times more Sodium and 47.5 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.7 times more Calcium, 1.3 times more Potassium and 36.2 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 13.7 times more Energy, 15.1 times more Fat, 64.3 times more Saturated Fat, 19.5 times more Omega 6, 16 times more Carbohydrate, 30.1 times more Sugars and 1.4 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.8 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Frozen Broccoli Spears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6