Comparing Nutrients in 14 ounces Broccoli VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Broccoli	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	4.65% 135kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	21.8% 3.7g	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	230% 298g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.3% 1.67g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	20% 11g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, whole wheat hot natural cereal, dry	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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	119% 1.55mg	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	77.4% 310μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	18.7% 187mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	202% 1.8mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	552% 12.7mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cereals, whole wheat hot natural cereal, dry:

• Raw Broccoli has more Vitamin A, more Vitamin C and 42.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cereals, whole wheat hot natural cereal, dry have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cereals, whole wheat hot natural cereal, dry:

• Raw Broccoli has 16.5 times more Sodium and 9 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain 9.3 times more Copper, 4.6 times more Iron, 5.8 times more Magnesium, 15.2 times more Manganese, 5.7 times more Phosphorus, 28.3 times more Selenium and 6.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals, whole wheat hot natural cereal, dry have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain 10.1 times more Energy, 5.4 times more Fat, 19 times more Omega 6, 11.3 times more Carbohydrate, 3.7 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals, whole wheat hot natural cereal, dry have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.