Comparing Nutrients in 7 ounces Cereals, WHEATENA, dry VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals, WHEATENA, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24.4% 708kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.7g	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	115% 150g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	67% 25.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	46.4% 26g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.3% 117μg	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% 0mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.5% 6.83mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	99% 992mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	88.6% 7.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	454% 10.4mg	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	109% 762mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.7% 976mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, dry VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, WHEATENA, dry 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, WHEATENA, dry vs Frozen Broccoli Spears:

• 7 ounces of Cereals, WHEATENA, dry have 1.2 times more Vitamin B2, 7.6 times more Vitamin B3 and 2.5 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 44.1 times more Vitamin K than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals, WHEATENA, dry as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, WHEATENA, dry vs Frozen Broccoli Spears:

• 7 ounces of Cereals, WHEATENA, dry have 12.2 times more Calcium, 9.2 times more Copper, 5 times more Iron, 8.1 times more Magnesium, 20.6 times more Manganese, 6.5 times more Phosphorus, 2 times more Potassium, 37.2 times more Selenium and 13 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.9 times more Water than Cereals, WHEATENA, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, WHEATENA, dry have 12.3 times more Energy, 8.5 times more Fat, 36.6 times more Omega 6, 14.1 times more Carbohydrate, 4.3 times more Fiber and 4.3 times more Protein than Frozen Broccoli Spears.
• Both Cereals, WHEATENA, dry and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6