Comparing Nutrients in 14 ounces Boiled Broccoli VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	4.8% 139kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	13.4% 2.28g	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	239% 310g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	109% 79.4g	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	147% 56g	38g per day for Men 19-50 years
Protein	17% 9.45g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	34% 306μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	215% 2.8mg	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	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	351% 8.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	18.5% 16.7mg	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	211% 1.9mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	557% 13mg	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	185% 1298mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS HEALTH VALLEY, FIBER 7 Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Boiled Broccoli have 15.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.4 times more Vitamin A, 8.4 times more Vitamin B1, 4.9 times more Vitamin B2, 12.8 times more Vitamin B3, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Boiled Broccoli have 29.8 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.8 times more Calcium, 7.8 times more Copper, 3.8 times more Iron, 6.9 times more Magnesium, 16.6 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 11.9 times more Selenium, 4.9 times more Sodium and 6.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 3.4 times more Omega 3 than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 10.1 times more Energy, 11.3 times more Omega 6, 10.9 times more Carbohydrate, 14.4 times more Sugars, 4.3 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6