Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	1.4% 41kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	16.6% 2.8g	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	81% 105g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	47% 34g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	80.6% 13mg	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	98% 1.28mg	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	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	159% 3.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	63% 0.57mg	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	291% 23.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29.4% 123mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & Pecan 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, Raisin, Date & Pecan:

• 5 ounces of Frozen Broccoli Spears have 136.6 times more Vitamin C, 2.4 times more Vitamin E and 39 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 7.1 times more Vitamin A, 9.7 times more Vitamin B1, 7 times more Vitamin B2, 19.7 times more Vitamin B3, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 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, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 5 ounces of Frozen Broccoli Spears have 10.7 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 11.1 times more Copper, 22.8 times more Iron, 5.4 times more Magnesium, 4.3 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium, 14.5 times more Sodium and 6.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, Raisin, Date & Pecan contain 13 times more Energy, 20.9 times more Fat, 15.4 times more Saturated Fat, 53.6 times more Omega 6, 13.9 times more Carbohydrate, 16.4 times more Sugars, 3.1 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6