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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Energy	52% 1512kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	256% 333g	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	35.5% 13.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	427% 3842μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	419% 5.03mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.66mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	418% 67mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.64mg	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	1324% 5295μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	176% 159mg	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	120% 18mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	1439% 115mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	142% 992mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	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	218% 3274mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	459% 50.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	9.57% 354g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 12.6 times more Vitamin A, 20.1 times more Vitamin B1, 11.6 times more Vitamin B2, 30.5 times more Vitamin B3, 8.4 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin C and 705.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN 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, QUAKER, KING VITAMAN vs Boiled Broccoli:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.5 times more Copper, 43.3 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 3.7 times more Phosphorus, 4.1 times more Selenium, 20.1 times more Sodium and 28.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium and 26.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 10.9 times more Energy, 8.4 times more Fat, 20.1 times more Saturated Fat, 21.3 times more Omega 6, 11.7 times more Carbohydrate, 14.6 times more Sugars and 2.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.