Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18.8% 544kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	8.62% 8.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	83.5% 109g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	50% 36g	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	NA	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	73.7% 295μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	183% 4.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.4% 35.4mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19.6% 118IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.2% 8mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	6% 0.054mg	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	67.3% 5.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.6% 361mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Frozen Chopped Broccoli:

• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 9 times more Vitamin A, 15.1 times more Vitamin B1, 9.4 times more Vitamin B2, 22.1 times more Vitamin B3, 7.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.6 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.3 times more Vitamin C and 40.6 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Frozen Chopped Broccoli:

• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 7.9 times more Copper, 4.7 times more Iron, 4.9 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 13.2 times more Selenium, 8.9 times more Sodium and 6.5 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Calcium and 14.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 14.8 times more Energy, 20.3 times more Fat, 18.2 times more Saturated Fat, 52.5 times more Omega 6, 16 times more Carbohydrate, 18.9 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Omega 3 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6