Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%

Macro Nutrients

	Cooked Broccoli Raab	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Energy	3.42% 99kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	247% 321g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	111% 80.5g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	104% 39.7g	38g per day for Men 19-50 years
Protein	27% 15.2g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Vitamin A	100% 901μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	85.5% 1.1mg	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	70.4% 282μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	163% 147mg	0% 0mg	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	67% 10mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Recommended Dietary Allowance
Calcium	47% 468mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	63% 5.04mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	155% 1084mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• 14 ounces of Cooked Broccoli Raab have 1.3 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 170.7 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While 14 oz of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 2.7 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS:

• 14 ounces of Cooked Broccoli Raab have 3.3 times more Calcium, 4 times more Sodium and 15.2 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• While 14 oz of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 2.6 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus and 5.1 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS contain 14.9 times more Energy, 25.9 times more Carbohydrate, 32.7 times more Sugars, 3.6 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy