Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	20% 585kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	44% 32g	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	27.6% 10.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.5% 12g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	68% 611μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	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	68% 272μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18% 109IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	6.77% 0.061mg	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	62% 4.96mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	52.4% 367mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	82.7% 45.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch versus 5 oz of Boiled Spears Frozen 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 SELECTS Maple Pecan Crunch vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 8.5 times more Vitamin A, 12.7 times more Vitamin B1, 9.9 times more Vitamin B2, 21 times more Vitamin B3, 7.7 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 401 times more Vitamin C, 1.3 times more Vitamin E and 23.8 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 7 times more Copper, 5.7 times more Iron, 4.3 times more Magnesium, 4.7 times more Phosphorus, 1.5 times more Potassium, 16.9 times more Selenium, 10 times more Sodium and 9.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium and 30.2 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 14.8 times more Energy, 79.1 times more Fat, 55.6 times more Saturated Fat, 4.4 times more Omega 3, 185.8 times more Omega 6, 14.4 times more Carbohydrate, 15.3 times more Sugars, 2.5 times more Fiber and 2.7 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6