Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.96% 1.35g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.2% 1.6g	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	33.7% 13g	38g per day for Men 19-50 years
Protein	5% 2.8g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	22% 3.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.23% 0.12mg	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	14.8% 59μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	5.6% 56mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	36.7% 0.33mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	229% 5.26mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	129% 70.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, WHEATENA, dry per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Cereals, WHEATENA, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Cereals, WHEATENA, dry:

• 100 grams of Frozen Chopped Broccoli have 52 times more Vitamin A, more Vitamin C and 35.3 times more Vitamin K than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3 and 2.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, WHEATENA, dry provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Cereals, WHEATENA, dry:

• 100 grams of Frozen Chopped Broccoli have 14.1 times more Water than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 8.9 times more Calcium, 8.7 times more Copper, 4.4 times more Iron, 7.2 times more Magnesium, 17.9 times more Manganese, 7.7 times more Phosphorus, 2.3 times more Potassium, 25.3 times more Selenium and 9.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, WHEATENA, dry contain 13.7 times more Energy, 10 times more Fat, 43.6 times more Omega 6, 15.8 times more Carbohydrate, 4.3 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, WHEATENA, dry offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6