Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	4.8% 139kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	39.3% 6.7g	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	201% 261g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.73g	g per day for Men 19-50 years
Fiber	34.5% 13g	212% 80.6g	38g per day for Men 19-50 years
Protein	17% 9.45g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	292% 3.8mg	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	52.6% 210μg	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	286% 258mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	16% 159mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	623% 14.3mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, UNCLE SAM CEREAL per 14 oz

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

• 14 ounces of Boiled Broccoli have more Vitamin A, 2 times more Vitamin B9, 27 times more Vitamin C, 1.6 times more Vitamin E and 78.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 10.8 times more Vitamin B1, 8.7 times more Vitamin B3 and 4.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Boiled Broccoli have 20.1 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.4 times more Calcium, 12.3 times more Copper, 6 times more Iron, 9.8 times more Magnesium, 18.6 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 55.2 times more Selenium, 5 times more Sodium and 8.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 9.9 times more Energy, 28.3 times more Fat, 12 times more Saturated Fat, 36.2 times more Omega 3, 33 times more Omega 6, 9.2 times more Carbohydrate, 6.2 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6