Comparing Nutrients in 1 pound Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	5.3% 154kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	172% 224g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	44.7% 32.4g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	142% 54g	38g per day for Men 19-50 years
Protein	23% 12.8g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	745% 8.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	209% 2.72mg	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	71.4% 286μg	759% 3035μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	30.2% 27.2mg	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	23.6% 3.54mg	583% 87.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	21.3% 213mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	41.4% 3.3mg	473% 38mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	338% 1420mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	3763% 86.5mg	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	42.8% 299mg	732% 5126mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	146% 4976mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	660% 72.6mg	11mg per day for Men 19-50 years
Water	11% 405g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli versus 1 lb of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 1 pound of Broccoli has 5.2 times more Vitamin A and 14.9 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 1 lb of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 27.7 times more Vitamin B1, 6.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12 and 24.7 times more Vitamin E than Raw Broccoli.
• 1 pound of Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 1 pound of Broccoli has 5.5 times more Sodium and 18.7 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 1 lb of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 12.7 times more Copper, 11.4 times more Iron, 14.9 times more Magnesium, 90.9 times more Manganese, 17.1 times more Phosphorus, 3.5 times more Potassium and 39 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contains 10.8 times more Energy, 25.8 times more Fat, 14.6 times more Saturated Fat, 7.4 times more Carbohydrate, 4.2 times more Sugars, 4.6 times more Fiber and 11.1 times more Protein than Raw Broccoli.
• 1 pound of Broccoli provide inadequate amounts of Energy