Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 9g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	45.4% 0.59mg	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	56.7% 227μg	76% 304μg	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	0.5% 0.45mg	284% 256mg	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	2.72% 0.41mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19% 0.17mg	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	125% 10mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	58% 1.33mg	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	41.5% 290mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.6% 356g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 2.7 times more Vitamin A, 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 564 times more Vitamin C, 13.6 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 1.9 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.5 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 3.4 times more Energy, 3.7 times more Carbohydrate and 6.5 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 2.3 times more Fiber and 1.4 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.