Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 499kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	91% 119g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	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	36% 13.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	19.7% 11g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	85% 1.02mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.1μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	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	61.3% 4.9mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	56% 391mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size vs Frozen Chopped Broccoli:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 13.6 times more Vitamin B1, 8.5 times more Vitamin B2, 20.5 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 81.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Frozen Chopped Broccoli:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 4.6 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 14.3 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 6 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.3 times more Calcium and 15.2 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 13.5 times more Energy, 27.7 times more Omega 6, 17.5 times more Carbohydrate, 16.5 times more Sugars, 3.2 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6