Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	2% 57.5kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	18.7% 3.2g	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	127% 165g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	95% 69g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	11% 6.07g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	207% 33mg	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	260% 3.37mg	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	165% 661μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	44% 0.4mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	34% 143mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	135% 15mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.13% 4.96g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cereals ready-to-eat, Post, Waffle Crisp 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, Post, Waffle Crisp:

• 7 ounces of Frozen Broccoli Spears have more Vitamin C, 3.4 times more Vitamin E and 84.5 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 13 times more Vitamin A, 17.4 times more Vitamin B1, 12.3 times more Vitamin B2, 36.1 times more Vitamin B3, 9.7 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

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

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Calcium and 36.2 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 5.6 times more Copper, 12.5 times more Iron, 4.5 times more Magnesium, 4 times more Phosphorus, 10.5 times more Selenium, 35.1 times more Sodium and 22.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 13.4 times more Energy, 14.7 times more Fat, 17.3 times more Saturated Fat, 43.4 times more Omega 6, 15.5 times more Carbohydrate, 23.6 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6