Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	26% 4.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	64.6% 47g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	139% 1.8mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	226% 5.4μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	11% 111mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	104% 0.94mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	213% 4.9mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin C and 47.7 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 7.9 times more Vitamin A, 12.8 times more Vitamin B1, 8 times more Vitamin B2, 19.3 times more Vitamin B3, 2.8 times more Vitamin B5, 7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.9 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, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium and 10.8 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 12.4 times more Copper, 12.1 times more Iron, 6.7 times more Magnesium, 8.4 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 6.2 times more Selenium, 10.2 times more Sodium and 5.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Omega 3 than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 14.8 times more Energy, 19.3 times more Fat, 18.2 times more Saturated Fat, 71.6 times more Omega 6, 15.9 times more Carbohydrate, 17.5 times more Sugars, 3.2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6