Comparing Nutrients in 1 pound Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	57.2% 1660kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	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	172% 224g	25% 32.6g	130g per day for Men 19-50 years
Sugars	44.7% 32.4g	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	142% 54g	39.4% 15g	38g per day for Men 19-50 years
Protein	255% 143g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	745% 8.94mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	759% 3035μg	122% 490μg	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	30.2% 27.2mg	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	583% 87.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.7% 227mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	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	473% 38mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	338% 1420mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3763% 86.5mg	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	732% 5126mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	146% 4976mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	660% 72.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 31.3 times more Vitamin B1, 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and 13.3 times more Vitamin E than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 12.8 times more Vitamin A and 10.8 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 1.3 times more Calcium, 10.2 times more Copper, 12.4 times more Iron, 14.9 times more Magnesium, 98.4 times more Manganese, 16.9 times more Phosphorus, 3.7 times more Potassium and 35.6 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 6.8 times more Sodium and 18.7 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular has 10.5 times more Energy, 23.3 times more Fat, 21 times more Saturated Fat, 6.9 times more Carbohydrate, 5.1 times more Sugars, 3.6 times more Fiber and 13.2 times more Protein than Boiled Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy