Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Energy	54.5% 1580kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	261% 339g	22% 28.5g	130g per day for Men 19-50 years
Sugars	243% 176g	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	26% 9.92g	34.5% 13g	38g per day for Men 19-50 years
Protein	31% 17.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	534% 6.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	556% 7.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	532% 85mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	653% 8.5mg	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	1543% 6172μg	107% 429μg	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	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	16.4% 2.46mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	963% 77mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	95% 663mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	200% 2993mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	583% 64mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 25.6 times more Vitamin B1, 14.8 times more Vitamin B2, 38.8 times more Vitamin B3, 10.7 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 11 times more Vitamin A, 4.2 times more Vitamin B5, more Vitamin C, 2.3 times more Vitamin E and 235.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.8 times more Copper, 29 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 4.1 times more Selenium, 18.4 times more Sodium and 35.9 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 3.6 times more Calcium, 1.6 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 11.4 times more Energy, 12.5 times more Fat, 42.4 times more Saturated Fat, 14.1 times more Omega 6, 11.9 times more Carbohydrate, 31.9 times more Sugars and 1.8 times more Protein than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 4.6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6