Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Energy	62.3% 1805kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	47.4% 15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	25% 32.6g	130g per day for Men 19-50 years
Sugars	277% 201g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	35.6% 20g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	610% 7.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	636% 8.26mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	609% 97mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	746% 9.7mg	69.8% 0.91mg	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	1763% 7053μg	122% 490μg	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% 0mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	1101% 88mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	38.3% 0.88mg	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	108% 757mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	53.6% 29.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	666% 73.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 25.6 times more Vitamin B1, 14.8 times more Vitamin B2, 38.8 times more Vitamin B3, 10.7 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 11 times more Vitamin A, 4.2 times more Vitamin B5, more Vitamin C, 2.3 times more Vitamin E and 235.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 1.8 times more Copper, 29 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 4.1 times more Selenium, 18.4 times more Sodium and 35.9 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.6 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, CAP has 11.4 times more Energy, 12.5 times more Fat, 42.4 times more Saturated Fat, 14.1 times more Omega 6, 11.9 times more Carbohydrate, 31.9 times more Sugars and 1.8 times more Protein than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 4.6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6