Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	4.38% 127kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	46% 44.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	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	239% 311g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	155% 113g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	25% 14g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	42.2% 0.55mg	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	30.6% 122μg	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	81% 73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	74.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	23% 231mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	NA	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	11% 411g	0.99% 36.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, 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, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 pound of Boiled Spears Frozen Broccoli has 2.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 pound of Boiled Spears Frozen Broccoli has 11.2 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 2.1 times more Calcium, 4.6 times more Iron, 5.8 times more Magnesium, 5.5 times more Phosphorus, 3.1 times more Potassium, 8.4 times more Sodium and 7.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 13.8 times more Energy, 89.5 times more Fat, 61.9 times more Saturated Fat, 12.8 times more Carbohydrate, 16.9 times more Sugars, 2.5 times more Fiber and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy