Comparing Nutrients in 1 kilogram Broccoli VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	11.7% 340kcal	142% 4130kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	142% 24g	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	595% 774g	130g per day for Men 19-50 years
Sugars	23.4% 17g	310% 225g	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	195% 74g	38g per day for Men 19-50 years
Protein	50.4% 28g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	600% 96mg	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	769% 10mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1208% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	128% 770IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	47% 470mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	91% 7.3mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	370% 2590mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	584% 321μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	264% 29mg	11mg per day for Men 19-50 years
Water	24% 893g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Raw Broccoli has 892 times more Vitamin C and 27.5 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 13.9 times more Vitamin A, 9.9 times more Vitamin B1, 6.8 times more Vitamin B2, 15 times more Vitamin B3, 5.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• Raw Broccoli has 1.2 times more Calcium and 29.8 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 6.1 times more Copper, 4.8 times more Iron, 4 times more Magnesium, 3.9 times more Phosphorus, 12.8 times more Selenium, 7.2 times more Sodium and 7.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 12.1 times more Energy, 23.5 times more Fat, 8.8 times more Saturated Fat, 2.9 times more Omega 3, 49.3 times more Omega 6, 11.7 times more Carbohydrate, 13.2 times more Sugars, 2.8 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.