Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	4.38% 127kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	43.4% 7.38g	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	267% 347g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	160% 116g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	25% 14g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	295% 47mg	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	349% 4.54mg	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	236% 943μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	586% 14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62.7% 376IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	170% 25.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	15% 150mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	151% 1.36mg	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	34.6% 2.77mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	96% 404mg	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	165% 1157mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	128% 14mg	11mg per day for Men 19-50 years
Water	11% 411g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin C and 44.1 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 9.2 times more Vitamin A, 14.5 times more Vitamin B1, 11.1 times more Vitamin B2, 22.7 times more Vitamin B3, 7.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin E 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 GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Cooked Chopped Frozen Broccoli has 14.6 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 8.8 times more Copper, 6.2 times more Iron, 6.8 times more Magnesium, 5.2 times more Phosphorus, 2.2 times more Potassium, 52.9 times more Selenium, 19.5 times more Sodium and 11.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Calcium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 13.7 times more Energy, 49.2 times more Fat, 44.4 times more Saturated Fat, 1.7 times more Omega 3, 125.2 times more Omega 6, 14.3 times more Carbohydrate, 17.3 times more Sugars, 3.7 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6