Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	5.47% 159kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	29% 4.92g	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	293% 380g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	127% 92g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	39% 349μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	583% 7.6mg	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	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	202% 181mg	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	44% 6.58mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	81.3% 1.87mg	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	162% 1134mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Boiled and Drained Broccoli has 1.6 times more Vitamin C and 705.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 12.6 times more Vitamin A, 20.1 times more Vitamin B1, 11.6 times more Vitamin B2, 30.5 times more Vitamin B3, 8.4 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Boiled and Drained Broccoli has 4 times more Calcium and 26.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.5 times more Copper, 43.3 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 3.7 times more Phosphorus, 4.1 times more Selenium, 20.1 times more Sodium and 28.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 10.9 times more Energy, 8.4 times more Fat, 20.1 times more Saturated Fat, 21.3 times more Omega 6, 11.7 times more Carbohydrate, 14.6 times more Sugars and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.