Comparing Nutrients in 14 ounces Cereals ready-to-eat, FAMILIA VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	53% 1540kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	127% 92g	3.4% 2.46g	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	NA	1.3% 0.95g	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	67% 0.87mg	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	16% 63.5μg	70.4% 282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	48% 1.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	163% 147mg	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	30.7% 4.6mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	68.7% 687mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	33% 0.3mg	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	138% 11mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	65.6% 1.5mg	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	191% 1338mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, FAMILIA versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, FAMILIA vs Cooked Broccoli Raab:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9, 61.7 times more Vitamin C, 2.2 times more Vitamin E and 67.4 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, FAMILIA vs Cooked Broccoli Raab:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 1.5 times more Calcium, 5.4 times more Copper, 2.2 times more Iron, 11.7 times more Magnesium, 4.1 times more Phosphorus, 1.4 times more Potassium, 13.3 times more Selenium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 7 times more Sodium and 48.1 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, FAMILIA have 15.5 times more Energy, 12.1 times more Fat, 8 times more Saturated Fat, 49.9 times more Omega 6, 23.7 times more Carbohydrate, 37.4 times more Sugars, 3 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 2.2 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6