Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	4.8% 139kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	11.5% 3.68g	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	40% 6.82g	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	232% 301g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	19.5% 14g	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	112% 42.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	34% 306μg	472% 4251μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	443% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	463% 6.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	443% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	545% 7.1mg	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	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	94% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	16% 159mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	189% 1.7mg	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	1595% 128mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	466% 10.7mg	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	304% 2127mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	71% 2409mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	339% 187μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	483% 53mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, RALSTON TASTEEOS per 14 oz

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

• 14 ounces of Boiled Broccoli have 1.6 times more Vitamin B5, 3 times more Vitamin C, 3.4 times more Vitamin E and 108.5 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 14 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 13.9 times more Vitamin A, 21.3 times more Vitamin B1, 12.3 times more Vitamin B2, 32.3 times more Vitamin B3, 8.9 times more Vitamin B6, 6.6 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, RALSTON TASTEEOS have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 14 ounces of Boiled Broccoli have 24.3 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 14 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 8.9 times more Calcium, 7 times more Copper, 48 times more Iron, 6.8 times more Magnesium, 13.9 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium, 29.4 times more Selenium, 13.9 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2 times more Omega 3 than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 14 oz of Cereals ready-to-eat, RALSTON TASTEEOS contain 11.3 times more Energy, 13.1 times more Fat, 11.7 times more Saturated Fat, 33.7 times more Omega 6, 10.6 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6