Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Broccoli	Recommended Dietary Allowance
Energy	53.5% 1551kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	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	262% 341g	23% 30g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	113% 43g	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, whole wheat hot natural cereal, dry	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	151% 1.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	88.5% 354μg	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% 0mg	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	39.6% 5.94mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	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	192% 15.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	132% 553mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	631% 14.5mg	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	246% 1719mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, dry vs Broccoli:

• Cereals, whole wheat hot natural cereal, dry have 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 42.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, dry vs Broccoli:

• Cereals, whole wheat hot natural cereal, dry have 9.3 times more Copper, 4.6 times more Iron, 5.8 times more Magnesium, 15.2 times more Manganese, 5.7 times more Phosphorus, 1.2 times more Potassium, 28.3 times more Selenium and 6.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Sodium and 9 times more Water than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, whole wheat hot natural cereal, dry have 10.1 times more Energy, 5.4 times more Fat, 19 times more Omega 6, 11.3 times more Carbohydrate, 3.7 times more Fiber and 4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.