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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 364g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	131% 95g	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	84.8% 32.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	81% 45.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	373% 3361μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	21.7% 0.2mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	15.7% 8.6μg	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	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS has 14.5 times more Vitamin A, 23.6 times more Vitamin B1, 17.3 times more Vitamin B2, 36.5 times more Vitamin B3, 2.8 times more Vitamin B5, 13.1 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2 times more Vitamin C, 4.3 times more Vitamin E and 62.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS has 7 times more Copper, 49.2 times more Iron, 5 times more Magnesium, 5.6 times more Phosphorus, 1.5 times more Potassium, 11 times more Selenium, 24.7 times more Sodium and 16.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Calcium and 75.6 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, ALPHA-BITS has 13.9 times more Energy, 41.8 times more Fat, 61.1 times more Saturated Fat, 1.8 times more Omega 3, 132.5 times more Omega 6, 15 times more Carbohydrate, 14.3 times more Sugars, 2.4 times more Fiber and 3.2 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6