Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	0.9% 26kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	9.44% 1.6g	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	64% 83g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	48% 34.7g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	82.2% 740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	131% 1.7mg	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	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	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	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	22.2% 0.2mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• Frozen Chopped Broccoli, Unprepared has more Vitamin C, 3.1 times more Vitamin E and 67.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 14.2 times more Vitamin A, 23.6 times more Vitamin B1, 14.6 times more Vitamin B2, 35.5 times more Vitamin B3, 13.1 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 5.3 times more Copper, 11.1 times more Iron, 4 times more Magnesium, 4.7 times more Phosphorus, 7.1 times more Selenium, 24.8 times more Sodium and 15.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, Post, Waffle Crisp contain 15 times more Energy, 17.2 times more Fat, 20.5 times more Saturated Fat, 51.8 times more Omega 6, 17.4 times more Carbohydrate, 25.7 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Omega 3 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.