Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	58.4% 9.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	255% 332g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	28% 20.4g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	121% 46g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	39% 349μg	499% 4491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	507% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	625% 8.1mg	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	122% 490μg	810% 3239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1280% 30.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	108% 649IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	18% 181mg	162% 1619mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	195% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0% 0μg	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	38% 3.04mg	1639% 131mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	703% 16mg	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	43.4% 304mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	150% 2254mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	11% 405g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 pound of Boiled Broccoli has 1.2 times more Vitamin B2, 3 times more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 12.9 times more Vitamin A, 20.6 times more Vitamin B1, 32.4 times more Vitamin B3, 9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 pound of Boiled Broccoli has 23.7 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 8.9 times more Calcium, 6.3 times more Copper, 43.1 times more Iron, 5.4 times more Magnesium, 18.4 times more Manganese, 5.3 times more Phosphorus, 2.2 times more Potassium, 15.6 times more Selenium, 12.1 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.8 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 10.6 times more Energy, 16.1 times more Fat, 20.3 times more Saturated Fat, 42.9 times more Omega 6, 10.2 times more Carbohydrate, 3.2 times more Sugars, 3.1 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6