Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	18% 23.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	14% 5.36g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.9% 0.038mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	11.5% 0.1mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	71% 1.63mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, WHEATENA, cooked with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with water:

• 7 ounces of Cooked Chopped Frozen Broccoli have 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 6.5 times more Vitamin B5, 6.8 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Cooked Chopped Frozen Broccoli and Cereals, WHEATENA, cooked with water provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cereals, WHEATENA, cooked with water:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Potassium than Cereals, WHEATENA, cooked with water.
• While 7 oz of Cereals, WHEATENA, cooked with water contain 2.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 3.7 times more Manganese and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, WHEATENA, cooked with water contain similar levels of Iron, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3 and 1.6 times more Protein than Cereals, WHEATENA, cooked with water.
• While 7 oz of Cereals, WHEATENA, cooked with water contain 2.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, WHEATENA, cooked with water offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy and Omega 6 in seven ounces.