Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.05% 1.54g	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	91% 119g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	39.6% 28.7g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	152% 1372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	182% 2.37mg	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	473% 1891μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	63% 56.7mg	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	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	14.3% 0.13mg	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	14.4% 1.15mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	25.4% 0.58mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	164% 18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, KING VITAMAN per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMAN:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 18.6 times more Vitamin A, 23.9 times more Vitamin B1, 14.8 times more Vitamin B2, 35.8 times more Vitamin B3, 2 times more Vitamin B5, 12.9 times more Vitamin B6, 19.9 times more Vitamin B9, more Vitamin B12 and 3.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 5 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium and 27.3 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 2.4 times more Copper, 35.8 times more Iron, 4.6 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium, 34.4 times more Sodium and 26.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 14.7 times more Energy, 11.9 times more Fat, 36 times more Saturated Fat, 35 times more Omega 6, 17.5 times more Carbohydrate, 15 times more Sugars and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6