Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	16% 2.72g	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	125% 163g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	41.6% 30g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	11% 6.15g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	260% 3.37mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	66% 0.6mg	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	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin C, 1.6 times more Vitamin E and 33.9 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 15.2 times more Vitamin A, 23.6 times more Vitamin B1, 18.5 times more Vitamin B2, 37.6 times more Vitamin B3, 13.1 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 27.5 times more Water than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.8 times more Copper, 45.7 times more Iron, 7.8 times more Magnesium, 5.7 times more Phosphorus, 2.4 times more Potassium, 68.3 times more Selenium, 42.7 times more Sodium and 27.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and POST, GRAPE-NUTS Flakes contain similar levels of Calcium per seven ounces.
• 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, POST, GRAPE-NUTS Flakes contain 13.4 times more Energy, 30.8 times more Fat, 3 times more Omega 3, 105.5 times more Omega 6, 15.3 times more Carbohydrate, 10.3 times more Sugars, 3.4 times more Fiber and 3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6