Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Boiled Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	5.47% 159kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	107% 18.2g	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	236% 307g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	181% 131g	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	57.5% 41.7g	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	% 56.2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 18.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	39% 349μg	304% 2740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	721% 9.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	546% 87.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	640% 8.3mg	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	16% 63.5μg	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	39.3% 35.4mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	58% 69.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	18% 181mg	261% 2613mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	71.6% 0.64mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	196% 4.5mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	11% 405g	2.05% 75.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, KELLOGG, KELLOGG per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, KELLOGG, KELLOGG:

• 1 pound of Boiled Broccoli has 1.5 times more Vitamin B5, 7.7 times more Vitamin B9, 8.3 times more Vitamin C, 1.6 times more Vitamin E and 9.2 times more Vitamin K than Snacks, KELLOGG, KELLOGG.
• While 1 lb of Snacks, KELLOGG, KELLOGG contains 7.8 times more Vitamin A, 18.3 times more Vitamin B1, 16.8 times more Vitamin B2, 34.8 times more Vitamin B3 and 9.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, KELLOGG, KELLOGG:

• 1 pound of Boiled Broccoli has 5.3 times more Water than Snacks, KELLOGG, KELLOGG.
• While 1 lb of Snacks, KELLOGG, KELLOGG contains 14.4 times more Calcium, 2.3 times more Copper, 9.2 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2 times more Phosphorus, 3.5 times more Selenium, 8.6 times more Sodium and 11.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, KELLOGG, KELLOGG contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, KELLOGG, KELLOGG contains 10.4 times more Energy, 21.1 times more Fat, 18.3 times more Saturated Fat, 4.4 times more Omega 3, 78.9 times more Omega 6, 9.4 times more Carbohydrate, 20.8 times more Sugars, 12.4 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, KELLOGG, KELLOGG offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6