Comparing Nutrients in 1 pound Broccoli VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	5.3% 154kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	273% 354g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	125% 91g	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	168% 64g	38g per day for Men 19-50 years
Protein	23% 12.8g	117% 65.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	53.4% 481μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	246% 3.2mg	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	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	401% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	21% 19mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	21.3% 213mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	241% 2.17mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	637% 14.6mg	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	212% 1483mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	119% 13mg	11mg per day for Men 19-50 years
Water	11% 405g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Broccoli has 21.2 times more Vitamin C and 46.2 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.4 times more Vitamin A, 7.5 times more Vitamin B1, 5.1 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Broccoli has 29.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Calcium, 9.8 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 7.6 times more Selenium, 6.1 times more Sodium and 7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.8 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 10.4 times more Energy, 3.8 times more Fat, 11.7 times more Omega 6, 11.8 times more Carbohydrate, 11.8 times more Sugars, 5.4 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.