Comparing Nutrients in 1 kilogram Cereals ready-to-eat, rice, puffed, fortified VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Broccoli	Recommended Dietary Allowance
Energy	139% 4020kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	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	691% 898g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	113% 63g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	2167% 26mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2206% 353mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	47.5% 190μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	3963% 317mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	140% 980mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified vs Broccoli:

• Cereals ready-to-eat, rice, puffed, fortified have 36.6 times more Vitamin B1, 15.4 times more Vitamin B2 and 55.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, rice, puffed, fortified vs Broccoli:

• Cereals ready-to-eat, rice, puffed, fortified have 3.4 times more Copper, 43.4 times more Iron, 7.1 times more Manganese, 1.5 times more Phosphorus, 4.2 times more Selenium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Calcium, 2.8 times more Potassium, 11 times more Sodium and 29.8 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Raw Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, rice, puffed, fortified have 11.8 times more Energy, 13.5 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.