Comparing Nutrients in 1 pound Cereals ready-to-eat, granola, homemade VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	76.5% 2218kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	173% 2.77g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	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	188% 244g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	124% 90g	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	106% 40.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	111% 62g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	95% 381μg	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	6.05% 5.44mg	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	336% 50.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	34.5% 345mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	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	224% 18mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	788% 18mg	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	279% 1955mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, granola, homemade vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, granola, homemade have 10.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 9.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 47 times more Vitamin C and 15.3 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, granola, homemade vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, granola, homemade have 1.4 times more Calcium, 17 times more Copper, 4.9 times more Iron, 9.3 times more Magnesium, 13.6 times more Manganese, 8.6 times more Phosphorus, 2.5 times more Potassium, 9.1 times more Selenium and 8.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15.7 times more Water than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, granola, homemade have 18.8 times more Energy, 83.8 times more Fat, 89.9 times more Saturated Fat, 5.8 times more Omega 3, 232.1 times more Omega 6, 11.3 times more Carbohydrate, 14.7 times more Sugars, 3 times more Fiber and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals ready-to-eat, granola, homemade as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.