Comparing Nutrients in 1 pound HEALTH VALLEY, FIBER 7 Flakes VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	55.2% 1601kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	11% 14g	130g per day for Men 19-50 years
Sugars	125% 91g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	168% 64g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	117% 65.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	76.8% 1mg	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	160% 640μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	186% 168mg	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	30% 4.5mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32.2% 322mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	37.8% 0.34mg	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	144% 11.5mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	75% 1.72mg	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	212% 1483mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of HEALTH VALLEY, FIBER 7 Flakes versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of HEALTH VALLEY, FIBER 7 Flakes vs Cooked Broccoli Raab:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 3.1 times more Vitamin B1, 4.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.1 times more Vitamin A, 8.8 times more Vitamin C, 2.6 times more Vitamin E and 116.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 pound of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for HEALTH VALLEY, FIBER 7 Flakes vs Cooked Broccoli Raab:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 6.4 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 8.5 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium, 3.6 times more Sodium and 5.4 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Calcium and 30.5 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 14.1 times more Energy, 18.5 times more Omega 6, 25 times more Carbohydrate, 32.3 times more Sugars, 5 times more Fiber and 3.8 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 5.7 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6