Comparing Nutrients in 14 ounces Rice and Wheat cereal bar VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Rice and Wheat cereal bar	Broccoli	Recommended Dietary Allowance
Energy	56% 1623kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	174% 126g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	64.4% 36g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	77.8% 11.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Broccoli	Recommended Dietary Allowance
Calcium	12.3% 123mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	21.6% 0.19mg	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	127% 10mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	36.2% 0.83mg	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	77% 540mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice and Wheat cereal bar vs Broccoli:

• Rice and Wheat cereal bar has 9.6 times more Vitamin B1, 6.6 times more Vitamin B2, 14.2 times more Vitamin B3, 5.2 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C and 84.7 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice and Wheat cereal bar vs Broccoli:

• Rice and Wheat cereal bar has 3.8 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 6.7 times more Manganese, 2.1 times more Phosphorus, 10 times more Selenium, 13 times more Sodium and 4.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 2.2 times more Potassium and 11.9 times more Water than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 14 ounces:

• Rice and Wheat cereal bar has 12 times more Energy, 24.6 times more Fat, 1.3 times more Omega 3, 40.1 times more Omega 6, 11 times more Carbohydrate, 18.7 times more Sugars and 3.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.