Comparing Nutrients in 1 kilogram Cereals, WHEATENA, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, WHEATENA, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	123% 3570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	79.6% 13.5g	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	582% 756g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	22% 16g	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	337% 128g	79% 30g	38g per day for Men 19-50 years
Protein	234% 131g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.2% 2.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	148% 590μg	168% 670μg	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	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	229% 34.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	500% 5000mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	446% 35.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2288% 52.6mg	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	549% 3840mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	145% 4920mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.76% 65g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, dry vs Frozen Chopped Broccoli:

• Cereals, WHEATENA, dry have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3 and 2.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, more Vitamin C and 35.3 times more Vitamin K than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cereals, WHEATENA, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, dry vs Frozen Chopped Broccoli:

• Cereals, WHEATENA, dry have 8.9 times more Calcium, 8.7 times more Copper, 4.4 times more Iron, 7.2 times more Magnesium, 17.9 times more Manganese, 7.7 times more Phosphorus, 2.3 times more Potassium, 25.3 times more Selenium and 9.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Sodium and 14.1 times more Water than Cereals, WHEATENA, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, WHEATENA, dry have 13.7 times more Energy, 10 times more Fat, 9.8 times more Saturated Fat, 43.6 times more Omega 6, 15.8 times more Carbohydrate, 4.3 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals, WHEATENA, dry and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Cereals, WHEATENA, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.