Comparing Nutrients in 1 kilogram HEALTH VALLEY, FIBER 7 Flakes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	122% 3530kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	601% 782g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	276% 200g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	371% 141g	87% 33g	38g per day for Men 19-50 years
Protein	258% 144g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	118% 1060μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	154% 2mg	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	353% 1410μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	883% 21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	721% 649mg	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	66% 9.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	71% 710mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	318% 25.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	84.3% 1.94mg	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	467% 3270mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	41% 4.5mg	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 HEALTH VALLEY, FIBER 7 Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.4 times more Vitamin A, 8.4 times more Vitamin B1, 4.9 times more Vitamin B2, 12.8 times more Vitamin B3, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for HEALTH VALLEY, FIBER 7 Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.8 times more Calcium, 7.8 times more Copper, 3.8 times more Iron, 6.9 times more Magnesium, 16.6 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 11.9 times more Selenium, 4.9 times more Sodium and 6.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 10.1 times more Energy, 3.4 times more Fat, 11.3 times more Omega 6, 10.9 times more Carbohydrate, 14.4 times more Sugars, 4.3 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.