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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	1.27% 37kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.96% 1.7g	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	40.4% 29.3g	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	57% 21.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	189% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	222% 2.9mg	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	551% 2203μg	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% 0mg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	18.4% 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	14.4% 1.15mg	549% 44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	22% 0.51mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN:

• 5 ounces of Frozen Chopped Broccoli have 6.5 times more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 270.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 9.5 times more Vitamin B1, 18 times more Vitamin B2, 43.4 times more Vitamin B3, 15.7 times more Vitamin B6 and 23.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN:

• 5 ounces of Frozen Chopped Broccoli have 36.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 1.3 times more Calcium, 3.1 times more Copper, 38.2 times more Iron, 3.4 times more Magnesium, 3.7 times more Phosphorus, 4 times more Selenium, 31.6 times more Sodium and 31.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 12.7 times more Energy, 14 times more Fat, 46.1 times more Saturated Fat, 38.5 times more Omega 6, 17.5 times more Carbohydrate, 15.3 times more Sugars, 5.1 times more Fiber and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6