Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	2% 57.5kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	116% 150g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	54.7% 39.7g	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	NA	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	NA	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	47.5% 18g	38g per day for Men 19-50 years
Protein	11% 6.07g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	42.7% 0.56mg	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	46.6% 187μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	19% 17.3mg	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	18% 2.68mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	66% 0.6mg	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	18% 1.43mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, ALPEN per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cereals ready-to-eat, ALPEN:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.1 times more Vitamin B9, 7.9 times more Vitamin C, 2.6 times more Vitamin E and 40.6 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• While 7 oz of Cereals ready-to-eat, ALPEN contain 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, ALPEN:

• 7 ounces of Frozen Broccoli Spears have 12.2 times more Water than Cereals ready-to-eat, ALPEN.
• While 7 oz of Cereals ready-to-eat, ALPEN contain 3.6 times more Calcium, 8.3 times more Copper, 4.2 times more Iron, 5.9 times more Magnesium, 6.3 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium and 8.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.8 times more Omega 3 than Cereals ready-to-eat, ALPEN.
• While 7 oz of Cereals ready-to-eat, ALPEN contain 12.1 times more Energy, 9.7 times more Fat, 23.8 times more Omega 6, 14.1 times more Carbohydrate, 13.6 times more Sugars, 3 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6