Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Frozen Chopped Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	123% 160g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	51% 37g	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	2.27% 1.65g	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	% 1.5g	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	96% 36.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	165% 1486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Calcium	11% 111mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	110% 0.99mg	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	20% 1.6mg	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	31% 1058mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS POST Bran Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs POST Bran Flakes:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin C, 1.6 times more Vitamin E and 57.9 times more Vitamin K than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 14.4 times more Vitamin A, 24.5 times more Vitamin B1, 14.6 times more Vitamin B2, 35.5 times more Vitamin B3, 13.1 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs POST Bran Flakes:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium and 26.9 times more Water than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 13.2 times more Copper, 34.6 times more Iron, 12.7 times more Magnesium, 9 times more Phosphorus, 2.5 times more Potassium, 18.8 times more Selenium, 22.5 times more Sodium and 10.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 than POST Bran Flakes.
• While 7 oz of Cereals ready-to-eat, POST Bran Flakes contain 12.6 times more Energy, 7.2 times more Fat, 35.8 times more Omega 6, 16.8 times more Carbohydrate, 13.8 times more Sugars, 6.1 times more Fiber and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6