Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON TASTEEOS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Energy	61.8% 1792kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	265% 345g	25% 32.6g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	128% 48.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	86.7% 48.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	540% 4858μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	530% 6.9mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	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	810% 3239μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	162% 1619mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	216% 1.95mg	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	1822% 146mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	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	347% 2431mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	81% 2753mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	11% 405g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 13.9 times more Vitamin A, 21.3 times more Vitamin B1, 12.3 times more Vitamin B2, 32.3 times more Vitamin B3, 8.9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B5, 3 times more Vitamin C, 3.4 times more Vitamin E and 108.5 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 8.9 times more Calcium, 7 times more Copper, 48 times more Iron, 6.8 times more Magnesium, 13.9 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium, 29.4 times more Selenium, 13.9 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 24.3 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON TASTEEOS have 11.3 times more Energy, 13.1 times more Fat, 11.7 times more Saturated Fat, 33.7 times more Omega 6, 10.6 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.