Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.56% 0.27g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.16% 0.11g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.96% 0.1mg	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	4.96% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	13% 0.12mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, whole wheat hot natural cereal, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 202.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Frozen Chopped Broccoli have 8 times more Calcium, 1.3 times more Iron and 3 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 2.2 times more Copper, 1.4 times more Phosphorus and 4.6 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, whole wheat hot natural cereal, cooked with water, without salt contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 2.4 times more Energy and 2.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6 in five ounces.