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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Broccoli	Recommended Dietary Allowance
Energy	117% 3390kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	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	620% 807g	51% 66.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	387% 147g	68.4% 26g	38g per day for Men 19-50 years
Protein	195% 109g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	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	61.5% 0.8mg	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	75% 300μg	158% 630μg	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	991% 892mg	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	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, POST, Shredded Wheat n' Bran, spoon-size	Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	54.4% 0.49mg	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	484% 38.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	597% 4180mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	37.3% 4.1mg	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 Broccoli:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.8 times more Vitamin B1, 8.1 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 50.8 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 Raw 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 Broccoli:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 5.3 times more Iron, 8.3 times more Magnesium, 6.3 times more Phosphorus, 1.2 times more Potassium, 3.3 times more Selenium and 7.6 times more Zinc than Raw Broccoli.
• While Raw 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 Raw 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 10 times more Energy, 5.6 times more Fat, 3.8 times more Saturated Fat, 23.8 times more Omega 6, 12.1 times more Carbohydrate, 5.7 times more Fiber and 3.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 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 and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.