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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	3% 87.3kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	8.7% 11.3g	201% 261g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 3.73g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	212% 80.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, UNCLE SAM CEREAL	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	43% 429mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.48% 17.6g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B9, 8.4 times more Vitamin C, 1.8 times more Vitamin E and 124.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 4.2 times more Vitamin B1, 3.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Broccoli Raab have 20.9 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 17.9 times more Copper, 1.9 times more Iron, 9.4 times more Magnesium, 9.1 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium, 88.3 times more Selenium, 6.2 times more Sodium and 5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Calcium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 15.7 times more Energy, 23.7 times more Fat, 11.4 times more Saturated Fat, 22.8 times more Omega 3, 58.1 times more Omega 6, 23.1 times more Carbohydrate, 4.1 times more Sugars, 7.5 times more Fiber and 5 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6