Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	35.3% 6g	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	108% 141g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	48% 34.7g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	105% 17mg	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	122% 1.6mg	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	168% 673μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22.5% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	11% 111mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	79.4% 0.71mg	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	46.3% 194mg	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	79% 554mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.4% 693mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 7 ounces of Frozen Chopped Broccoli have 564 times more Vitamin C and 22.5 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 7.3 times more Vitamin A, 11.3 times more Vitamin B1, 7.3 times more Vitamin B2, 18.1 times more Vitamin B3, 6.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium and 16.3 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 9.5 times more Copper, 34.6 times more Iron, 5.4 times more Magnesium, 5.6 times more Phosphorus, 1.6 times more Potassium, 11.4 times more Selenium, 9.9 times more Sodium and 5.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 15 times more Energy, 30.3 times more Fat, 25 times more Saturated Fat, 4 times more Omega 3, 97.4 times more Omega 6, 14.8 times more Carbohydrate, 13 times more Sugars, 3.7 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