Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Broccoli	Recommended Dietary Allowance
Energy	56.5% 1637kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	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	281% 365g	23% 30g	130g per day for Men 19-50 years
Sugars	55.4% 40g	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	155% 59g	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, POST, GRAPE-NUTS Cereal	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	246% 2.95mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	391% 1565μg	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	0.5% 0.45mg	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	18.7% 2.8mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	1588% 127mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	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	303% 2118mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	53.4% 1814mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	85.4% 9.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 9.2 times more Vitamin B1, 13.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 892 times more Vitamin C, 1.3 times more Vitamin E and 50.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 6.9 times more Copper, 38.4 times more Iron, 5.9 times more Magnesium, 15.4 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 14.1 times more Sodium and 5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium and 25.5 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 10.6 times more Energy, 4.9 times more Fat, 3 times more Saturated Fat, 14.7 times more Omega 6, 12.1 times more Carbohydrate, 5.2 times more Sugars, 5 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.