Comparing Nutrients in 1 pound Frozen Broccoli Spears VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Frozen Broccoli Spears	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	4.54% 132kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	15.3% 2.6g	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	273% 354g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	125% 91g	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	168% 64g	38g per day for Men 19-50 years
Protein	24.8% 14g	117% 65.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	53.4% 481μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	246% 3.2mg	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	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	401% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	21% 19mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	18.6% 186mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	241% 2.17mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	637% 14.6mg	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	212% 1483mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	119% 13mg	11mg per day for Men 19-50 years
Water	11% 411g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS HEALTH VALLEY, FIBER 7 Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 pound of Frozen Broccoli Spears has 16.3 times more Vitamin C, 1.4 times more Vitamin E and 46.1 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 lb of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.9 times more Vitamin A, 7.3 times more Vitamin B1, 5.3 times more Vitamin B2, 15.3 times more Vitamin B3, 3 times more Vitamin B5, 4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 pound of Frozen Broccoli Spears has 30.2 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 lb of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.7 times more Calcium, 13.3 times more Copper, 3.5 times more Iron, 9 times more Magnesium, 12.6 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium, 11.8 times more Sodium and 8.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3.6 times more Omega 3 than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 lb of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 12.2 times more Energy, 15.5 times more Omega 6, 14.6 times more Carbohydrate, 13.6 times more Sugars, 4.7 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6