Comparing Nutrients in 1 pound Cereals ready-to-eat, FAMILIA VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Broccoli Raab	Recommended Dietary Allowance
Energy	60.7% 1760kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	9.94% 13g	130g per day for Men 19-50 years
Sugars	145% 105g	2.38% 1.72g	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	NA	1.06% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	101% 38.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	77% 43g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	59.7% 0.78mg	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	18% 72.6μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	102% 92mg	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	35% 5.26mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Broccoli Raab	Recommended Dietary Allowance
Calcium	78.5% 785mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	21% 0.19mg	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	158% 12.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	218% 1529mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, FAMILIA versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, FAMILIA vs Broccoli Raab:

• 1 pound of Cereals ready-to-eat, FAMILIA has 2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 1.7 times more Vitamin B6, 5.2 times more Vitamin B9, 33.7 times more Vitamin C, 1.4 times more Vitamin E and 58.9 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• 1 pound of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, FAMILIA vs Broccoli Raab:

• 1 pound of Cereals ready-to-eat, FAMILIA has 1.6 times more Calcium, 9.7 times more Copper, 1.3 times more Iron, 14.4 times more Magnesium, 4.6 times more Phosphorus, 2.5 times more Potassium, 17.3 times more Selenium and 2.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.1 times more Sodium and 48.7 times more Water than Cereals ready-to-eat, FAMILIA.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, FAMILIA has 17.6 times more Energy, 12.9 times more Fat, 8.6 times more Saturated Fat, 53.4 times more Omega 6, 25.9 times more Carbohydrate, 61.1 times more Sugars, 3.1 times more Fiber and 3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.1 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6