Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	4.07% 118kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	47.4% 15g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	19.2% 3.27g	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	298% 388g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	277% 201g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	610% 7.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	636% 8.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	609% 97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	746% 9.7mg	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	1763% 7053μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	25.4% 254mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	56% 0.5mg	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	1101% 88mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	147% 3.4mg	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	666% 73.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, CAP per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 1 pound of Frozen Chopped Broccoli has 7.4 times more Vitamin A, 1.9 times more Vitamin B5, more Vitamin C, 2 times more Vitamin E and 135.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 30.5 times more Vitamin B1, 19 times more Vitamin B2, 45.7 times more Vitamin B3, 16.4 times more Vitamin B6 and 23.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 1 pound of Frozen Chopped Broccoli has 5.1 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 2.9 times more Copper, 24 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Selenium, 31.4 times more Sodium and 33.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per one pound.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 4 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 15.3 times more Energy, 17.7 times more Fat, 76 times more Saturated Fat, 23.3 times more Omega 6, 17.9 times more Carbohydrate, 32.8 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3