Comparing Nutrients in 5 ounces Cereals, farina, enriched, cooked with water, with salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	2.64% 1.9g	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	0% 0g	1.62% 1.18g	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	% 0g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	14% 0.18mg	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	27.3% 109μg	23.7% 95μg	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	0% 0mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13.7% 137mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72μg	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	94% 7.56mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	18% 0.42mg	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	7.5% 52.4mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, enriched, cooked with water, with salt versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 2.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 1.7 times more Calcium, 6.6 times more Iron and 5.3 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 9.2 times more Potassium and 2.1 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Frozen Chopped Broccoli contain similar levels of Copper, Selenium and Water per five ounces.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 2.3 times more Carbohydrate than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3, 3.8 times more Fiber and 1.5 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Cereals, farina, enriched, cooked with water, with salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.