Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Christmas Crunch VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Broccoli	Recommended Dietary Allowance
Energy	137% 3970kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	661% 859g	51% 66.4g	130g per day for Men 19-50 years
Sugars	611% 443g	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	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1363% 16.4mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1420% 18.5mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1359% 217mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1676% 21.8mg	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	3843% 15370μg	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	1.1% 1mg	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	28% 4.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	2473% 198mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	483% 7240mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1487% 164mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Broccoli:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 23 times more Vitamin B1, 15.8 times more Vitamin B2, 34 times more Vitamin B3, 12.5 times more Vitamin B6 and 24.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5, 892 times more Vitamin C, 1.9 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Raw Broccoli have similar amounts of Vitamin A per 1 kg.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch vs Broccoli:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.1 times more Copper, 27.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Selenium, 21.9 times more Sodium and 39.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.7 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 11.7 times more Energy, 13.1 times more Fat, 27 times more Saturated Fat, 14.7 times more Omega 6, 12.9 times more Carbohydrate, 26.1 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.