Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	123% 160g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	70.2% 51g	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	15.7% 5.95g	50% 19g	38g per day for Men 19-50 years
Protein	11% 6.15g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	38% 0.49mg	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	27.8% 111μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.88% 0.79mg	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	17.5% 2.6mg	14% 2.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	58.4% 0.53mg	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	15% 1.2mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	134% 3.1mg	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	14% 97mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.9 times more Vitamin B9, 100.3 times more Vitamin C, 1.2 times more Vitamin E and 29.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 6.7 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 7 ounces of Cooked Chopped Frozen Broccoli have 26.7 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 2 times more Calcium, 7.8 times more Copper, 4.2 times more Iron, 7.7 times more Magnesium, 7 times more Manganese, 6.4 times more Phosphorus, 3 times more Potassium, 24.7 times more Selenium, 21.3 times more Sodium and 5.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 13.9 times more Energy, 46 times more Fat, 53.9 times more Saturated Fat, 3.3 times more Omega 3, 100.1 times more Omega 6, 15.1 times more Carbohydrate, 17.4 times more Sugars, 3.2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6