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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	4.07% 118kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	39.5% 6.7g	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	272% 354g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	104% 75.6g	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	104% 39.5g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	307% 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	76% 304μg	823% 3293μg	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	60.5% 54.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	25.4% 254mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	231% 2.1mg	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	1673% 134mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	294% 32.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin C and 50.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6.8 times more Vitamin A, 14.2 times more Vitamin B1, 8.8 times more Vitamin B2, 20.2 times more Vitamin B3, 6.8 times more Vitamin B6, 10.8 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 33.3 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.8 times more Calcium, 12.1 times more Copper, 36.4 times more Iron, 6.3 times more Magnesium, 7.4 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium, 14.3 times more Sodium and 14.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 14.6 times more Energy, 16.8 times more Fat, 20 times more Saturated Fat, 47.7 times more Omega 6, 16.3 times more Carbohydrate, 12.3 times more Sugars, 2.9 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.