Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	4.54% 132kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	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	160% 116g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	24.8% 14g	68.2% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	67.2% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	86.5% 1.12mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	2% 1.8mg	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	41% 6.12mg	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	18.6% 186mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	134% 1.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	306% 7.05mg	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	205% 1433mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	57.5% 1955mg	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	5.14% 77mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	65.6% 7.2mg	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 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 3.2 times more Vitamin B9, 170.8 times more Vitamin C, 1.3 times more Vitamin E and 33.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 pound of Frozen Broccoli Spears has 26.6 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.6 times more Calcium, 7.4 times more Copper, 3.6 times more Iron, 6.3 times more Magnesium, 6.1 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium, 13.8 times more Sodium and 4.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 13.4 times more Energy, 16.2 times more Fat, 18.7 times more Saturated Fat, 35.2 times more Omega 6, 15.1 times more Carbohydrate, 17.4 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6