Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	4.07% 118kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	66% 86g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	39.5% 28.6g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	55.4% 499μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76.8% 1mg	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	76% 304μg	54.4% 218μg	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	284% 256mg	0% 0mg	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	37% 5.53mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	25.4% 254mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	41.3% 0.37mg	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	46% 3.67mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	127% 2.9mg	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	32.4% 227mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2.1 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 pound of Frozen Chopped Broccoli has 3 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Calcium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 7.5 times more Omega 3 and 1.5 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 3.7 times more Energy, 13.2 times more Omega 6, 4 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3