Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21.4% 620kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	35.7% 20g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	58.3% 0.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	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	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	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	99% 690mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.6% 836g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 202.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 2.2 times more Copper, 1.2 times more Magnesium, 1.4 times more Phosphorus and 4.6 times more Selenium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8 times more Calcium, 1.3 times more Iron and 3 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Frozen Chopped Broccoli contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 2.4 times more Energy and 2.9 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.