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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.37% 1.6g	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	117% 152g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.75% 2.7g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	65.6% 10.5mg	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	20% 0.26mg	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	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	100% 0.9mg	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	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	63% 264mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.2% 7.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat 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, QUAKER Puffed Wheat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, more Vitamin E and 40.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 12.1 times more Vitamin B1, 4.1 times more Vitamin B2, 11.2 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium and 24.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 11.9 times more Copper, 5.4 times more Iron, 7.4 times more Magnesium, 6.6 times more Phosphorus, 1.7 times more Potassium, 44 times more Selenium and 6.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.6 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 14.1 times more Energy, 7.4 times more Fat, 25.9 times more Omega 6, 16 times more Carbohydrate, 3.1 times more Fiber and 5.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6