Comparing Nutrients in 1 pound Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Energy	73% 2118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	85.7% 83g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	457% 7.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	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	231% 300g	23% 30g	130g per day for Men 19-50 years
Sugars	114% 82.4g	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	100% 38g	31% 11.8g	38g per day for Men 19-50 years
Protein	91% 51g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	17% 68μg	71.4% 286μg	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	1.5% 1.36mg	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	27% 4.04mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	229% 18.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	209% 1465mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Broccoli:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.7 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 11.7 times more Vitamin B2, 3.2 times more Vitamin B3, 5.7 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9, 297.3 times more Vitamin C and 3.9 times more Vitamin K than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Broccoli:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Copper, 5.5 times more Iron, 1.9 times more Magnesium, 4.9 times more Phosphorus and 2.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Manganese, 2.1 times more Selenium and 29.8 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Broccoli have similar amounts of Calcium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 13.7 times more Energy, 49.5 times more Fat, 24.6 times more Saturated Fat, 25.6 times more Omega 3, 141.4 times more Omega 6, 10 times more Carbohydrate, 10.7 times more Sugars, 3.2 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.