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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Broccoli	Recommended Dietary Allowance
Energy	126% 3640kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	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	612% 796g	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	116% 44g	68.4% 26g	38g per day for Men 19-50 years
Protein	263% 147g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, 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	104% 5.18mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	80% 320μg	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, wheat, puffed, fortified	Broccoli	Recommended Dietary Allowance
Calcium	28% 280mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	6.75% 270μg	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	345% 1450mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	763% 17.6mg	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	507% 3550mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	2238% 1231μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	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, wheat, puffed, fortified vs Broccoli:

• Cereals ready-to-eat, wheat, 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, 2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Cereals ready-to-eat, wheat, 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, wheat, puffed, fortified vs Broccoli:

• Cereals ready-to-eat, wheat, puffed, fortified have 8.3 times more Copper, 43.4 times more Iron, 6.9 times more Magnesium, 8.4 times more Manganese, 5.4 times more Phosphorus, 49.2 times more Selenium and 5.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 8.3 times more Sodium and 29.8 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, wheat, puffed, fortified have 10.7 times more Energy, 3.2 times more Fat, 12 times more Carbohydrate, 1.7 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.