Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	1.27% 37kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	26.8% 26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	143% 2.3g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	57.8% 9.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	72% 94g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	35.5% 25.8g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.1% 4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.27% 0.043mg	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	23.7% 95μg	5.3% 21.3μg	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	89% 80mg	0.47% 0.43mg	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	11.5% 1.73mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	14.4% 1.15mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.4% 0.17mg	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	10% 71mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 9.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.5 times more Vitamin B9, 188 times more Vitamin C, 1.4 times more Vitamin E and 3.1 times more Vitamin K than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 2.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 5 ounces of Frozen Chopped Broccoli have 2.5 times more Manganese, 2.3 times more Selenium and 30.5 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 2.1 times more Copper, 5 times more Iron, 2.2 times more Magnesium, 6.5 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 18 times more Energy, 63.2 times more Fat, 63.6 times more Saturated Fat, 15.4 times more Omega 3, 223.5 times more Omega 6, 13.8 times more Carbohydrate, 13.5 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6