Comparing Nutrients in 14 ounces Broccoli VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.37% 0.74g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.44% 0.32g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20% 11g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, with salt	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	22.3% 0.29mg	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	14% 55.6μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	36.6% 0.33mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	101% 2.3mg	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	37.4% 262mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	92% 51μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals, whole wheat hot natural cereal, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 14 ounces of Broccoli have more Vitamin A, 2.3 times more Vitamin B2, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 254 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Broccoli and Cereals, whole wheat hot natural cereal, cooked with water, with salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 14 ounces of Broccoli have 6.7 times more Calcium and 4.5 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.7 times more Copper, 2.8 times more Manganese, 5.1 times more Selenium and 7.1 times more Sodium than Raw Broccoli.
• Both Broccoli and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 4.2 times more Omega 3, 21.3 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.8 times more Energy and 2.1 times more Carbohydrate than Raw Broccoli.
• 14 ounces of Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Raw Broccoli as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6 in 14 ounces.