Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	4.38% 127kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	41.3% 7.02g	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	258% 335g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	145% 105g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	25% 14g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	51% 8.16mg	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	35% 0.45mg	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	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	3.02% 2.72mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	23% 231mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	205% 1.85mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	342% 1438mg	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	218% 1529mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	11% 411g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, FAMILIA per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cereals ready-to-eat, FAMILIA 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 ready-to-eat, FAMILIA:

• 1 pound of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 66.8 times more Vitamin C and 23.2 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• While 1 lb of Cereals ready-to-eat, FAMILIA contains 5.8 times more Vitamin B1, 6.8 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals ready-to-eat, FAMILIA provide similar amounts of Vitamin E per one pound.
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cereals ready-to-eat, FAMILIA:

• 1 pound of Boiled Spears Frozen Broccoli has 47.7 times more Water than Cereals ready-to-eat, FAMILIA.
• While 1 lb of Cereals ready-to-eat, FAMILIA contains 3.4 times more Calcium, 9.5 times more Copper, 4.6 times more Iron, 15.9 times more Magnesium, 6.1 times more Phosphorus, 2.7 times more Potassium, 9.1 times more Selenium and 6.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, FAMILIA contains 13.9 times more Energy, 57.3 times more Fat, 39.5 times more Saturated Fat, 2.2 times more Omega 3, 119.1 times more Omega 6, 13.8 times more Carbohydrate, 15.8 times more Sugars, 2.8 times more Fiber and 3.1 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6