Comparing Nutrients in 1 kilogram Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	11.7% 340kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	50% 16g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	563% 732g	130g per day for Men 19-50 years
Sugars	23.4% 17g	62% 45g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	266% 101g	38g per day for Men 19-50 years
Protein	50.4% 28g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1100% 9900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	1119% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1377% 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	158% 630μg	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2821% 67.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	238% 1430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	47% 470mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	430% 3.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	91% 7.3mg	3613% 289mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1549% 35.6mg	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	94% 660mg	510% 3570mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	453% 249μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	331% 4970mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	1218% 134mg	11mg per day for Men 19-50 years
Water	24% 893g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kilogram of Broccoli has 4.2 times more Vitamin C, 1.9 times more Vitamin E and 50.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 31.9 times more Vitamin A, 18.3 times more Vitamin B1, 28 times more Vitamin B3, 10.2 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kilogram of Broccoli has 23.8 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 7.6 times more Calcium, 7.9 times more Copper, 39.6 times more Iron, 5.4 times more Magnesium, 17 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium, 10 times more Selenium, 15.1 times more Sodium and 32.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 10.9 times more Energy, 17.8 times more Fat, 14 times more Saturated Fat, 44.7 times more Omega 6, 11 times more Carbohydrate, 2.6 times more Sugars, 3.9 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli provide inadequate amounts of Energy and Omega 6