Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1687kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	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	261% 340g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	102% 74g	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	122% 46.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	100% 56g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	181% 1628μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.7mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	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	836% 3343μg	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	58% 52mg	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	94% 14mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	110% 1098mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	1695% 136mg	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	759% 17.5mg	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	336% 2350mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	110% 1656mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 6.9 times more Vitamin A, 13.6 times more Vitamin B1, 8.5 times more Vitamin B2, 20.8 times more Vitamin B3, 3 times more Vitamin B5, 6.8 times more Vitamin B6, 11 times more Vitamin B9 and 2.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.9 times more Vitamin C and 38.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, QUAKER, Toasted Multigrain Crisps vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 4.3 times more Calcium, 8.3 times more Copper, 36.9 times more Iron, 9.3 times more Magnesium, 13.1 times more Manganese, 10.4 times more Phosphorus, 2.1 times more Potassium, 2.5 times more Selenium, 15.2 times more Sodium and 16.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 22.9 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 14.3 times more Energy, 17.6 times more Fat, 20.7 times more Saturated Fat, 63 times more Omega 6, 15.7 times more Carbohydrate, 12.1 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.