Comparing Nutrients in 14 ounces Broccoli VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	4.65% 135kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	17% 2.86g	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	246% 319g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	20% 11g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	263% 3.4mg	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	342% 1369μg	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	393% 354mg	0.44% 0.4mg	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	20.6% 3.1mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	18.7% 187mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	558% 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	37.4% 262mg	265% 1853mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Broccoli has more Vitamin A, 892 times more Vitamin C, 1.3 times more Vitamin E and 50.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 9.2 times more Vitamin B1, 13.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Raw Broccoli has 1.5 times more Calcium and 25.5 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 6.9 times more Copper, 38.4 times more Iron, 5.9 times more Magnesium, 15.4 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 14.1 times more Sodium and 5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 10.6 times more Energy, 4.9 times more Fat, 3 times more Saturated Fat, 14.7 times more Omega 6, 12.1 times more Carbohydrate, 5.2 times more Sugars, 5 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.