Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.96% 0.5g	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	288% 374g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.88% 1.36g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25% 14g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF RICE, dry	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	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	211% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	68% 0.88mg	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	34% 136μg	33% 132μg	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	202% 182mg	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	40% 6mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	23% 231mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	123% 1.1mg	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	34.6% 2.77mg	1613% 129mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	204% 4.7mg	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	35.6% 249mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	11% 411g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals, CREAM OF RICE, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cereals, CREAM OF RICE, dry:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, more Vitamin C, 12 times more Vitamin E and 881 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• While 1 lb of Cereals, CREAM OF RICE, dry contains 9.3 times more Vitamin B1, 1.6 times more Vitamin B2, 16.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, CREAM OF RICE, dry provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cereals, CREAM OF RICE, dry:

• 1 pound of Boiled Spears Frozen Broccoli has 10.2 times more Calcium, 1.3 times more Potassium and 8.6 times more Water than Cereals, CREAM OF RICE, dry.
• While 1 lb of Cereals, CREAM OF RICE, dry contains 5.7 times more Copper, 46.6 times more Iron, 3.2 times more Manganese, 2.3 times more Phosphorus, 10 times more Selenium and 3.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, CREAM OF RICE, dry contain similar levels of Magnesium per one pound.
• 1 pound of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Omega 3, 4.9 times more Sugars and 4.3 times more Fiber than Cereals, CREAM OF RICE, dry.
• While 1 lb of Cereals, CREAM OF RICE, dry contains 13.2 times more Energy, 15.4 times more Carbohydrate and 2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 in one pound.