Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, ALPHA-BITS VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19% 551kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	2.87% 2.1g	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	26.5% 10g	11% 4.25g	38g per day for Men 19-50 years
Protein	25.3% 14g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	117% 1050μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	19% 0.25mg	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	236% 945μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	63% 378IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	5.67% 0.051mg	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	532% 42.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	62.6% 438mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	54% 29.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Broccoli Spears:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 13 times more Vitamin A, 18.1 times more Vitamin B1, 12.3 times more Vitamin B2, 36.1 times more Vitamin B3, 3.1 times more Vitamin B5, 9.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.4 times more Vitamin C, 4.4 times more Vitamin E and 72.4 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, ALPHA-BITS vs Frozen Broccoli Spears:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 8.3 times more Copper, 41.7 times more Iron, 6.2 times more Magnesium, 5.2 times more Phosphorus, 11 times more Selenium, 34.8 times more Sodium and 14.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 75.5 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Frozen Broccoli Spears contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 13.4 times more Energy, 13.5 times more Fat, 21.2 times more Saturated Fat, 46.6 times more Omega 6, 15 times more Carbohydrate, 14.3 times more Sugars, 2.4 times more Fiber and 3.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.6 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6