Comparing Nutrients in 1 kilogram Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Energy	126% 3660kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	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	380% 494g	51% 66.4g	130g per day for Men 19-50 years
Sugars	98% 71.4g	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	313% 119g	68.4% 26g	38g per day for Men 19-50 years
Protein	561% 314g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1642% 19.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	600% 7.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 55.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	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	1673% 6690μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.7% 60mg	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	1286% 193mg	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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	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	1043% 83.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	745% 3130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	8296% 191mg	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	1614% 11300mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	323% 10970mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1455% 160mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Broccoli:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 27.7 times more Vitamin B1, 6.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12 and 24.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Vitamin A and 14.9 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Broccoli:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 12.7 times more Copper, 11.4 times more Iron, 14.9 times more Magnesium, 90.9 times more Manganese, 17.1 times more Phosphorus, 3.5 times more Potassium and 39 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Sodium and 18.7 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Raw Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 10.8 times more Energy, 25.8 times more Fat, 14.6 times more Saturated Fat, 7.4 times more Carbohydrate, 4.2 times more Sugars, 4.6 times more Fiber and 11.1 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.