Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Boiled Broccoli	Recommended Dietary Allowance
Energy	117% 3390kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 807g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	387% 147g	87% 33g	38g per day for Men 19-50 years
Protein	195% 109g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	154% 2mg	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	75% 300μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	72.7% 11mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Boiled Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	484% 38.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	597% 4180mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Boiled Broccoli:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.2 times more Vitamin B1 and 9.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 70.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Boiled Broccoli:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 5.8 times more Iron, 8.3 times more Magnesium, 6.2 times more Phosphorus, 1.3 times more Potassium, 5.1 times more Selenium and 7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Copper, more Sodium and 28.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Boiled and Drained Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 9.7 times more Energy, 5 times more Fat, 5.4 times more Saturated Fat, 22.9 times more Omega 6, 11.2 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 1.9 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.