Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	4.8% 139kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	34% 306μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	16% 159mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp:

• 14 ounces of Boiled Broccoli have more Vitamin C, 3.6 times more Vitamin E and 117.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 9.6 times more Vitamin A, 19.8 times more Vitamin B1, 11.4 times more Vitamin B2, 30.2 times more Vitamin B3, 8.5 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, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• 14 ounces of Boiled Broccoli have 1.7 times more Calcium, 1.4 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.3 times more Copper, 13.4 times more Iron, 3.4 times more Magnesium, 3.5 times more Phosphorus, 12.4 times more Selenium, 14.5 times more Sodium and 16.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 11.1 times more Energy, 12.2 times more Fat, 11.4 times more Saturated Fat, 31.5 times more Omega 6, 11.6 times more Carbohydrate, 25 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6