Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	12% 350kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	101% 17g	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	584% 760g	130g per day for Men 19-50 years
Sugars	19% 14g	49.2% 35.7g	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	282% 107g	38g per day for Men 19-50 years
Protein	42.5% 24g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	28.7% 4.3mg	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, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	40% 400mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	477% 4.3mg	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	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1217% 134mg	11mg per day for Men 19-50 years
Water	24% 893g	0.99% 36.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, RALSTON TASTEEOS per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 1 kilogram of Boiled Broccoli has 1.6 times more Vitamin B5, 3 times more Vitamin C, 3.4 times more Vitamin E and 108.5 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 13.9 times more Vitamin A, 21.3 times more Vitamin B1, 12.3 times more Vitamin B2, 32.3 times more Vitamin B3, 8.9 times more Vitamin B6, 6.6 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, RALSTON TASTEEOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 1 kilogram of Boiled Broccoli has 24.3 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 8.9 times more Calcium, 7 times more Copper, 48 times more Iron, 6.8 times more Magnesium, 13.9 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium, 29.4 times more Selenium, 13.9 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2 times more Omega 3 than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 11.3 times more Energy, 13.1 times more Fat, 11.7 times more Saturated Fat, 33.7 times more Omega 6, 10.6 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6