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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24% 699kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	4.02% 2.9g	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	47.5% 18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Cereals ready-to-eat, ALPEN have 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.
• While 7 oz of Frozen Broccoli Spears contain 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.
• 7 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, ALPEN as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, ALPEN have 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.
• While 7 oz of Frozen Broccoli Spears contain 12.2 times more Water than Cereals ready-to-eat, ALPEN.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, ALPEN have 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.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3 than Cereals ready-to-eat, ALPEN.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6