Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	8.44% 1.43g	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	131% 171g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	121% 87.7g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	257% 41mg	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	327% 4.25mg	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	809% 3235μg	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	124% 112mg	0.22% 0.2mg	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	16% 2.42mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	26.2% 0.24mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	281% 31mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 7 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 564 times more Vitamin C, 1.9 times more Vitamin E and 135.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 30.2 times more Vitamin B1, 18.8 times more Vitamin B2, 44.1 times more Vitamin B3, 16.5 times more Vitamin B6 and 24.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 3.1 times more Copper, 24.4 times more Iron, 3.1 times more Magnesium, 3.4 times more Phosphorus, 3.7 times more Selenium, 30.2 times more Sodium and 32.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.9 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 15.3 times more Energy, 16.7 times more Fat, 70 times more Saturated Fat, 23.3 times more Omega 6, 18 times more Carbohydrate, 32.7 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3