Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	5.47% 159kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1220% 19.5g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	45% 7.64g	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	230% 298g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	9.76% 7.08g	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	1.3% 0.95g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 4.26g	g per day for Men 19-50 years
Fiber	39.4% 15g	242% 92g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	257% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	56.3% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	334% 4.34mg	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	60% 240μg	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	327% 294mg	12% 11mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	18% 181mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	379% 3.4mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	222% 934mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	712% 16.4mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	728% 401μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, UNCLE SAM CEREAL per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 1 pound of Boiled Broccoli has more Vitamin A, 2 times more Vitamin B9, 27 times more Vitamin C, 1.6 times more Vitamin E and 78.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 10.8 times more Vitamin B1, 8.7 times more Vitamin B3 and 4.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 1 pound of Boiled Broccoli has 20.1 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 2.4 times more Calcium, 12.3 times more Copper, 6 times more Iron, 9.8 times more Magnesium, 18.6 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 55.2 times more Selenium, 5 times more Sodium and 8.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 9.9 times more Energy, 28.3 times more Fat, 12 times more Saturated Fat, 36.2 times more Omega 3, 33 times more Omega 6, 9.2 times more Carbohydrate, 6.2 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6