Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, ALPHA-BITS VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	280% 364g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	131% 95g	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	84.8% 32.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	81% 45.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	373% 3361μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	756% 3025μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	202% 1211IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	1701% 136mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	200% 1402mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	179% 2685mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, ALPHA-BITS have 14.3 times more Vitamin A, 24.5 times more Vitamin B1, 14.6 times more Vitamin B2, 35.5 times more Vitamin B3, 2.7 times more Vitamin B5, 13.1 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin C, 3.9 times more Vitamin E and 57.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, ALPHA-BITS have 7.9 times more Copper, 37 times more Iron, 5.5 times more Magnesium, 6.2 times more Phosphorus, 1.3 times more Potassium, 7.5 times more Selenium, 24.7 times more Sodium and 10.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium and 76.2 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, ALPHA-BITS have 15 times more Energy, 15.9 times more Fat, 25 times more Saturated Fat, 55.6 times more Omega 6, 16.8 times more Carbohydrate, 15.6 times more Sugars, 2.4 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.