Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	12% 350kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	620% 806g	130g per day for Men 19-50 years
Sugars	19% 14g	354% 257g	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	253% 96g	38g per day for Men 19-50 years
Protein	42.5% 24g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	191% 2.48mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	4.44% 4mg	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	97% 14.5mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	40% 400mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	294% 2.65mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	676% 15.5mg	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	451% 3160mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	145% 16mg	11mg per day for Men 19-50 years
Water	24% 893g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 3.7 times more Vitamin B9, 162.3 times more Vitamin C, 1.4 times more Vitamin E and 47 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• Boiled and Drained Broccoli has 26.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.6 times more Calcium, 4.3 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 8 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium, 5.7 times more Sodium and 3.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 11.1 times more Energy, 13.5 times more Fat, 12.3 times more Saturated Fat, 25.5 times more Omega 6, 11.2 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.