Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Boiled Broccoli	Recommended Dietary Allowance
Energy	52.3% 1516kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	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	274% 357g	22% 28.5g	130g per day for Men 19-50 years
Sugars	236% 171g	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	28.2% 10.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	30% 16.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	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	12.2% 0.16mg	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	15% 59.5μg	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	0.88% 0.79mg	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	68.8% 10.3mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	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	102% 8.18mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	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	94% 659mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	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	120% 1794mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	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, MOTHER'S COCOA BUMPERS VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, MOTHER'S COCOA BUMPERS vs Boiled Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.8 times more Vitamin E than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 8.6 times more Vitamin A, 2.5 times more Vitamin B2, 5 times more Vitamin B6, 7.2 times more Vitamin B9 and 324.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, MOTHER'S COCOA BUMPERS vs Boiled Broccoli:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 3.1 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus, 11 times more Sodium and 2.5 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 2.5 times more Calcium, 1.3 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have 10.9 times more Energy, 12.5 times more Carbohydrate, 31 times more Sugars and 1.8 times more Protein than Boiled Broccoli.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS and Boiled Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy