Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	8.7% 6.3g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17% 0.22mg	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	16.8% 67μg	12% 48μg	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	62.7% 56.4mg	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	8.13% 1.22mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	9.1% 0.082mg	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	10% 0.81mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	28% 0.64mg	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	7.14% 50mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.07% 76.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 100 grams of Frozen Chopped Broccoli have 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.1 times more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 100 grams of Frozen Chopped Broccoli have 3 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.2 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Calcium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 7.5 times more Omega 3 and 1.5 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 100 g of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 3.7 times more Energy, 13.2 times more Omega 6, 4 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3