Comparing Nutrients in 1 pound POST, GRAPE-NUTS Flakes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	59% 1706kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	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	286% 372g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	95% 69g	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	76% 42.6g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	391% 3515μg	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	523% 6.8mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	782% 3130μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	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	1582% 127mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	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	181% 1270mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.4% 15g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST, GRAPE-NUTS Flakes vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 14.9 times more Vitamin A, 24.5 times more Vitamin B1, 15.6 times more Vitamin B2, 36.6 times more Vitamin B3, 13.1 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin C, 1.5 times more Vitamin E and 31.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparing minerals per 1 pound for POST, GRAPE-NUTS Flakes vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.9 times more Copper, 34.4 times more Iron, 5.6 times more Magnesium, 5.6 times more Phosphorus, 1.6 times more Potassium, 17.1 times more Selenium, 19.6 times more Sodium and 16.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium and 27.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 14.5 times more Energy, 12.8 times more Fat, 11.4 times more Saturated Fat, 1.2 times more Omega 3, 44.3 times more Omega 6, 17.2 times more Carbohydrate, 11.3 times more Sugars, 3.4 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.