Comparing Nutrients in 1 kilogram Boiled Broccoli VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	12% 350kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	33.8% 5.74g	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	601% 782g	130g per day for Men 19-50 years
Sugars	19% 14g	276% 200g	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	371% 141g	38g per day for Men 19-50 years
Protein	42.5% 24g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	542% 7.05mg	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	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	46.7% 42mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	40% 400mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	531% 4.8mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1404% 32.3mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	263% 29mg	11mg per day for Men 19-50 years
Water	24% 893g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS HEALTH VALLEY, FIBER 7 Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Boiled Broccoli has 15.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.4 times more Vitamin A, 8.4 times more Vitamin B1, 4.9 times more Vitamin B2, 12.8 times more Vitamin B3, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Boiled Broccoli has 29.8 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.8 times more Calcium, 7.8 times more Copper, 3.8 times more Iron, 6.9 times more Magnesium, 16.6 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 11.9 times more Selenium, 4.9 times more Sodium and 6.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3.4 times more Omega 3 than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 10.1 times more Energy, 11.3 times more Omega 6, 10.9 times more Carbohydrate, 14.4 times more Sugars, 4.3 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6