Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	1.4% 41kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	381% 6.1g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	14% 2.4g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	g per day for Men 19-50 years
Sucrose	NA	% 1.33g	g per day for Men 19-50 years
Fiber	11% 4.25g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	80.2% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	104% 1.36mg	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	18.8% 75μg	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	108% 97mg	3.78% 3.4mg	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	12.8% 1.9mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	5.8% 58mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	118% 1.07mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	222% 5.1mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.17% 6.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, UNCLE SAM CEREAL per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B9, 28.5 times more Vitamin C, 1.5 times more Vitamin E and 56.3 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 9.4 times more Vitamin B1, 10.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 5.5 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 5 ounces of Frozen Broccoli Spears have 20.4 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.3 times more Calcium, 20.9 times more Copper, 5.6 times more Iron, 12.9 times more Magnesium, 14.1 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium, 46.5 times more Selenium, 12.1 times more Sodium and 11.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 11.9 times more Energy, 34.1 times more Fat, 18.2 times more Saturated Fat, 34.4 times more Omega 3, 45.5 times more Omega 6, 12.3 times more Carbohydrate, 6.8 times more Fiber and 5.2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, UNCLE SAM CEREAL offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6