Comparing Nutrients in 14 ounces Broccoli VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4.65% 135kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	263% 342g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	188% 136g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	20% 11g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	459% 73.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	565% 7.34mg	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	62.5% 250μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	18.7% 187mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	61.7% 0.56mg	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	36.2% 2.9mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	201% 22mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Broccoli has 4 times more Vitamin C, 6 times more Vitamin E and 78.2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 26.9 times more Vitamin A, 19.6 times more Vitamin B1, 13.4 times more Vitamin B2, 29 times more Vitamin B3, 10.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Broccoli has 2.5 times more Calcium, 1.3 times more Magnesium, 4.4 times more Potassium and 29.8 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.9 times more Copper, 9.1 times more Iron, 4.1 times more Selenium, 16.1 times more Sodium and 13.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.9 times more Omega 3 and 3.3 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 11.8 times more Energy, 10.9 times more Fat, 31.6 times more Saturated Fat, 13 times more Carbohydrate, 20.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.