Comparing Nutrients in 1 kilogram Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	133% 3850kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	131% 22g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	326% 236g	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	255% 97g	79% 30g	38g per day for Men 19-50 years
Protein	127% 71g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	456% 4100μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.75mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	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	455% 1820μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1138% 27.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	122% 730IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	47.8% 0.43mg	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	1228% 98mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1076% 24.7mg	141% 3.25mg	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	420% 2940mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	112% 3820mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	248% 27.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.3% 85g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 8 times more Vitamin A, 12.4 times more Vitamin B1, 9.5 times more Vitamin B2, 19.8 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin C and 51.8 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 11 times more Copper, 16.1 times more Iron, 6 times more Magnesium, 7.6 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium, 9.1 times more Selenium, 10.2 times more Sodium and 9.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 10.7 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Boiled Spears Frozen Broccoli contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 13.8 times more Energy, 50.9 times more Fat, 44.4 times more Saturated Fat, 1.7 times more Omega 3, 170.7 times more Omega 6, 14.2 times more Carbohydrate, 16.1 times more Sugars, 3.2 times more Fiber and 2.3 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6