Comparing Nutrients in 14 ounces Snacks, KELLOGG, KELLOGG VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Energy	50% 1449kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	206% 268g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	159% 115g	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	50.3% 36.5g	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	% 49.2g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	27% 10.3g	38g per day for Men 19-50 years
Protein	30% 16.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Vitamin A	266% 2397μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.58mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	560% 7.28mg	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	14% 55.6μg	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	34.4% 31mg	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	24.6% 3.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.6% 60.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Calcium	229% 2286mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	305% 24.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	76% 532mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KELLOGG, KELLOGG vs Broccoli:

• Snacks, KELLOGG, KELLOGG have 19.5 times more Vitamin A, 16.2 times more Vitamin B1, 17.7 times more Vitamin B2, 30.2 times more Vitamin B3 and 10.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B5, 4.5 times more Vitamin B9, 11.4 times more Vitamin C and 6.6 times more Vitamin K than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, KELLOGG, KELLOGG vs Broccoli:

• Snacks, KELLOGG, KELLOGG have 12.3 times more Calcium, 2.9 times more Copper, 8.4 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, 10.7 times more Sodium and 12.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium and 5.3 times more Water than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KELLOGG, KELLOGG have 10.7 times more Energy, 23.4 times more Fat, 12.6 times more Saturated Fat, 8.3 times more Omega 3, 82.1 times more Omega 6, 10.2 times more Carbohydrate, 17 times more Sugars, 13.5 times more Fructose and 1.5 times more Protein than Raw Broccoli.
• Both Snacks, KELLOGG, KELLOGG and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.