Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	4.38% 127kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	22.7% 3.86g	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	272% 354g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	138% 100g	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	95% 36.3g	38g per day for Men 19-50 years
Protein	25% 14g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	81.3% 4.06mg	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	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	605% 544mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	15% 150mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	161% 1.45mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	573% 13mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	219% 120μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 411g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.5 times more Vitamin E and 48.9 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 13.6 times more Vitamin B1, 10.5 times more Vitamin B2, 21.8 times more Vitamin B3, 3.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 pound of Cooked Chopped Frozen Broccoli has 26.7 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2.4 times more Calcium, 9.4 times more Copper, 4.7 times more Iron, 11 times more Magnesium, 13 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium, 37.9 times more Selenium, 34.5 times more Sodium and 7.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 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, OAT BRAN FLAKES, HEALTH VALLEY contains 13.6 times more Energy, 25 times more Fat, 55.6 times more Saturated Fat, 65.5 times more Omega 6, 14.6 times more Carbohydrate, 15 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6