Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	4.8% 139kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	17% 2.9g	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	241% 313g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	180% 131g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	34% 306μg	168% 1508μg	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	16.4% 0.82mg	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	3.97% 3.57mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	176% 1.6mg	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	908% 72.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	554% 12.7mg	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	192% 1345mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	137% 15mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, POST Raisin Bran Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal 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 Raisin Bran Cereal:

• 14 ounces of Boiled Broccoli have 3 times more Vitamin B5, 72.1 times more Vitamin C, 2.7 times more Vitamin E and 74.3 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal 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.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of Boiled Broccoli have 10.4 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 6.6 times more Copper, 27.3 times more Iron, 8 times more Magnesium, 16.5 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 3.7 times more Selenium, 9.3 times more Sodium and 8.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2 times more Omega 3 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 9.3 times more Energy, 14.4 times more Omega 6, 11 times more Carbohydrate, 23.7 times more Sugars, 4.2 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6