Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Broccoli Raab	Recommended Dietary Allowance
Energy	121% 3520kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	50.6% 8.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	645% 838g	22% 28.5g	130g per day for Men 19-50 years
Sugars	308% 223g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	253% 96g	71% 27g	38g per day for Men 19-50 years
Protein	139% 78g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	738% 9.6mg	132% 1.7mg	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	480% 1920μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1200% 29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	224% 202mg	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	21.3% 3.2mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	46.7% 0.42mg	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	433% 34.6mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1825% 42mg	172% 3.95mg	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	394% 2760mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.62% 60g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 4.4 times more Vitamin B1, 6.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, more Vitamin C, 5.1 times more Vitamin E and 224 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 4.1 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 10.6 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 4.1 times more Selenium and 3.7 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.3 times more Calcium, 1.7 times more Sodium and 15.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 16 times more Energy, 29.7 times more Omega 6, 29.4 times more Carbohydrate, 58.7 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6