Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	1.4% 41kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	77.3% 100g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	34.2% 25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	87.2% 1.13mg	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	33.3% 133μg	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	148% 3.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	56.7% 0.51mg	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	12.8% 1.02mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	14.5% 495mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Frozen Broccoli Spears have 683 times more Vitamin C and 28.2 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 6.6 times more Vitamin A, 8.3 times more Vitamin B1, 6.1 times more Vitamin B2, 18.4 times more Vitamin B3, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 5 ounces of Frozen Broccoli Spears have 16.2 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 10 times more Copper, 38.9 times more Iron, 6.1 times more Magnesium, 4.7 times more Phosphorus, 1.4 times more Potassium, 16.8 times more Selenium, 14 times more Sodium and 7.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 13.4 times more Energy, 25.9 times more Fat, 21.2 times more Saturated Fat, 3.4 times more Omega 3, 81.6 times more Omega 6, 13.3 times more Carbohydrate, 11.9 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6