Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	0.97% 28kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	36.3% 26.3g	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	7.9% 3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.8% 0.23mg	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	14% 56μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	0.78% 0.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	3.3% 33mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	NA	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	7.63% 0.61mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	7% 49mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	14.7% 501mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.5 times more Vitamin B9, 57.3 times more Vitamin C and 2.6 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 6.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 100 grams of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 100 grams of Cooked Chopped Frozen Broccoli have 13.8 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 4 times more Calcium, 4.9 times more Iron, 7.9 times more Magnesium, 6.8 times more Phosphorus, 3.5 times more Potassium, 16.5 times more Sodium and 7.6 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 14.1 times more Energy, 91.8 times more Fat, 77.1 times more Saturated Fat, 12.5 times more Carbohydrate, 17.9 times more Sugars, 2.4 times more Fiber and 3.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy