Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4.38% 127kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	18.8% 18.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	300% 391g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	214% 155g	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	36% 13.6g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	25% 14g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	420% 3778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	548% 7.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	525% 84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	645% 8.4mg	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	63.5% 254μg	420% 1678μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1051% 25.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	224% 1343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	70.6% 0.64mg	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	34.6% 2.77mg	378% 30.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	31.8% 222mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	84% 46.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	11% 411g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Vitamin C, 10.2 times more Vitamin E and 67.8 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 lb of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 16.3 times more Vitamin A, 25.3 times more Vitamin B1, 19.4 times more Vitamin B2, 40.4 times more Vitamin B3, 14.2 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 2 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 lb of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 4.1 times more Copper, 10.9 times more Iron, 1.4 times more Phosphorus, 14.6 times more Selenium, 48.3 times more Sodium and 19.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.6 times more Omega 3 and 3.8 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 1 lb of Cereals ready-to-eat, POST, FRUITY PEBBLES contains 14.4 times more Energy, 33.5 times more Fat, 200 times more Saturated Fat, 16.1 times more Carbohydrate, 23.3 times more Sugars and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in one pound.