Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24.7% 716kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	123% 160g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	68% 25.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	107% 1.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	171% 685μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	8.2% 1.23mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	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	695% 55.6mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	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	132% 927mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal vs Frozen Broccoli Spears:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 9 times more Vitamin B1, 18.7 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6 and 3.7 times more Vitamin B9 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 683 times more Vitamin C, 2.2 times more Vitamin E and 50.7 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Frozen Broccoli Spears:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 9.4 times more Copper, 38.9 times more Iron, 7.8 times more Magnesium, 12.6 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium, 27.4 times more Sodium and 6.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Calcium and 25.9 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 12.4 times more Energy, 19.5 times more Omega 6, 15 times more Carbohydrate, 6 times more Sugars, 4.3 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6