Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	0.97% 28kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	5.28% 5.12g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	61% 44.3g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	7.84% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	164% 2.14mg	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	389% 1555μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	12.3% 0.11mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	32.5% 0.75mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	147% 16mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, CAP per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP:

• 100 grams of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 1.9 times more Vitamin B5, more Vitamin C, 2.1 times more Vitamin E and 146.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 29.3 times more Vitamin B1, 22.5 times more Vitamin B2, 46.9 times more Vitamin B3, 16.4 times more Vitamin B6 and 27.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 100 grams of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 100 grams of Cooked Chopped Frozen Broccoli have 3 times more Calcium and 36.3 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 3.3 times more Copper, 31.8 times more Iron, 4.2 times more Magnesium, 3.3 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, 9.3 times more Selenium, 68.5 times more Sodium and 57.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 100 grams of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.6 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 14.2 times more Energy, 42.7 times more Fat, 185.9 times more Saturated Fat, 55.5 times more Omega 6, 16 times more Carbohydrate, 30.1 times more Sugars and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3