Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	53.5% 1551kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	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	262% 341g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	113% 43g	36% 13.6g	38g per day for Men 19-50 years
Protein	91% 51g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	88.5% 354μg	63.5% 254μg	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	0% 0mg	202% 182mg	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	39.6% 5.94mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	17% 0.15mg	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	192% 15.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	132% 553mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	631% 14.5mg	44% 1mg	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	246% 1719mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, dry versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, dry vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cereals, whole wheat hot natural cereal, dry has 7.3 times more Vitamin B1, 3.7 times more Vitamin B2, 10.7 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C and 36.7 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals, whole wheat hot natural cereal, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, dry vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cereals, whole wheat hot natural cereal, dry has 1.2 times more Calcium, 13.5 times more Copper, 5.6 times more Iron, 9.4 times more Magnesium, 14.3 times more Manganese, 7.7 times more Phosphorus, 2.7 times more Potassium, 101 times more Selenium and 9.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 9.2 times more Water than Cereals, whole wheat hot natural cereal, dry.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, whole wheat hot natural cereal, dry has 12.2 times more Energy, 16.7 times more Fat, 1.8 times more Omega 3, 71.8 times more Omega 6, 14.1 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.5 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6