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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	60.7% 1760kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	145% 105g	9.2% 6.67g	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	101% 38.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	77% 43g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	61% 0.79mg	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	18% 72.6μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	344% 310mg	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	35% 5.26mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	78.5% 785mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	18% 0.16mg	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	158% 12.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	218% 1529mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, FAMILIA versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, FAMILIA vs Frozen Broccoli Spears:

• 1 pound of Cereals ready-to-eat, FAMILIA has 4.4 times more Vitamin B1, 4.8 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 1.8 times more Vitamin B6, 5.9 times more Vitamin B9, 113.8 times more Vitamin C and 26.7 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Frozen Broccoli Spears provide similar amounts of Vitamin E per one pound.
• 1 pound of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Cereals ready-to-eat, FAMILIA has 4.2 times more Calcium, 11.3 times more Copper, 3.9 times more Iron, 19.8 times more Magnesium, 5.7 times more Phosphorus, 2 times more Potassium, 9.1 times more Selenium and 5.6 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 47.7 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, FAMILIA has 13.4 times more Energy, 18.5 times more Fat, 13.7 times more Saturated Fat, 41.8 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 Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6