Comparing Nutrients in 1 pound Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Energy	58.3% 1692kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	23% 30g	130g per day for Men 19-50 years
Sugars	127% 92g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	119% 45.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	66.3% 37g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	61% 0.79mg	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	34% 136μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	450% 405mg	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	24.5% 3.67mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	185% 14.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	79% 331mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	177% 1238mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 3 times more Vitamin B1, 8.5 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B9, more Vitamin C and 67.7 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 4.5 times more Iron, 3.5 times more Magnesium, 4.1 times more Phosphorus and 6.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.4 times more Sodium and 14.9 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 11 times more Energy, 4.9 times more Fat, 12.2 times more Carbohydrate, 11.9 times more Sugars, 3.8 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.