Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	12% 350kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	113% 36g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	659% 857g	130g per day for Men 19-50 years
Sugars	19% 14g	494% 358g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	42.5% 24g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	862% 7760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1075% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1308% 17mg	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	270% 1080μg	863% 3450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	460% 2760IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	40% 400mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	775% 62mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	96% 670mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	396% 5940mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	473% 52mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, POST, COCOA PEBBLES per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 1 kilogram of Boiled Broccoli has more Vitamin C, 11.2 times more Vitamin E and 108.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains 10.1 times more Vitamin A, 20.6 times more Vitamin B1, 12.2 times more Vitamin B2, 31.1 times more Vitamin B3, 8.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 1 kilogram of Boiled Broccoli has 1.8 times more Calcium, 1.5 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains 4.9 times more Copper, 9.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 8.8 times more Selenium, 14.5 times more Sodium and 11.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 7.9 times more Omega 3 and 2.1 times more Fiber than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 1 kg of Cereals ready-to-eat, POST, COCOA PEBBLES contains 11.3 times more Energy, 10 times more Fat, 45.6 times more Saturated Fat, 11.9 times more Carbohydrate, 25.8 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 6 in one kilogram.