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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Broccoli	Recommended Dietary Allowance
Energy	128% 3720kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	51% 66.4g	130g per day for Men 19-50 years
Sugars	62% 45g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	266% 101g	68.4% 26g	38g per day for Men 19-50 years
Protein	221% 124g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Broccoli	Recommended Dietary Allowance
Vitamin A	1100% 9900μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1377% 18mg	135% 1.75mg	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	1785% 7140μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2821% 67.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	238% 1430IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 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.
• While Raw Broccoli contains 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.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.

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

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 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.
• While Raw Broccoli contains 23.8 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 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 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.