Comparing Nutrients in 14 ounces Broccoli Raab VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	3% 87.3kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.15% 1.97g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	231% 300g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	95% 36g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	38.4% 34.5mg	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	43% 6.43mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	43% 429mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	132% 1.2mg	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	106% 8.5mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, ALPEN per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Broccoli Raab have more Vitamin A, 2.8 times more Vitamin B9, 2.3 times more Vitamin C, 3.2 times more Vitamin E and 89.6 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Broccoli Raab have 1.2 times more Sodium and 12.5 times more Water than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 1.4 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 4.3 times more Magnesium, 5.1 times more Phosphorus, 2.1 times more Potassium, 17.3 times more Selenium and 3.9 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 4.3 times more Omega 3 than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 16 times more Energy, 6.7 times more Fat, 30.3 times more Omega 6, 26.6 times more Carbohydrate, 52.6 times more Sugars, 3.4 times more Fiber and 3.5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6