Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	4.8% 139kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	70.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	216% 281g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	96% 69.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	117% 44.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	34% 306μg	167% 1500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	244% 3.18mg	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	107% 429μg	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	38% 266mg	158% 1107mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	40.7% 1385mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 14 ounces of Boiled Broccoli have 649 times more Vitamin C and 39.2 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4.9 times more Vitamin A, 9.5 times more Vitamin B1, 5.7 times more Vitamin B2, 15.4 times more Vitamin B3, 4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 14 ounces of Boiled Broccoli have 15.9 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 5.9 times more Copper, 41.8 times more Iron, 4.7 times more Magnesium, 4.2 times more Phosphorus, 20 times more Selenium, 5.8 times more Sodium and 5.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 11.1 times more Energy, 21.5 times more Fat, 13.9 times more Saturated Fat, 3.5 times more Omega 3, 59.2 times more Omega 6, 9.9 times more Carbohydrate, 12.6 times more Sugars, 3.4 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6