Comparing Nutrients in 14 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Boiled Broccoli	Recommended Dietary Allowance
Energy	51% 1480kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	22% 28.5g	130g per day for Men 19-50 years
Sugars	111% 80.5g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	104% 39.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	58% 32.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	61% 0.79mg	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	29.8% 119μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	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	21.4% 3.2mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	162% 13mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	155% 1084mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.64% 24g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Boiled Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 3.3 times more Vitamin B1, 9.8 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 94.1 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Boiled Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 4.9 times more Iron, 3.5 times more Magnesium, 4.1 times more Phosphorus and 6.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Sodium and 14.9 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 10.7 times more Energy, 4.5 times more Fat, 11.3 times more Carbohydrate, 14.6 times more Sugars, 3 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.