Comparing Nutrients in 1 pound Frozen Broccoli Spears VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Energy	4.54% 132kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	29.6% 5.04g	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	281% 365g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	116% 84.4g	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	218% 83g	38g per day for Men 19-50 years
Protein	24.8% 14g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	593% 7.7mg	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	107% 426μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	POST Bran Flakes	Recommended Dietary Allowance
Calcium	18.6% 186mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	252% 2.27mg	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	41% 3.27mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 411g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS POST Bran Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs POST Bran Flakes:

• 1 pound of Frozen Broccoli Spears has more Vitamin C, 1.8 times more Vitamin E and 72.4 times more Vitamin K than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 13.1 times more Vitamin A, 18.1 times more Vitamin B1, 12.3 times more Vitamin B2, 36.1 times more Vitamin B3, 9.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Frozen Broccoli Spears vs POST Bran Flakes:

• 1 pound of Frozen Broccoli Spears has 26.6 times more Water than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 13.9 times more Copper, 38.9 times more Iron, 14.3 times more Magnesium, 7.6 times more Phosphorus, 2.1 times more Potassium, 27.6 times more Selenium, 31.8 times more Sodium and 14.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and POST Bran Flakes contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Omega 3 than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 11.3 times more Energy, 6.2 times more Fat, 30 times more Omega 6, 15 times more Carbohydrate, 12.7 times more Sugars, 6.1 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6