Comparing Nutrients in 1 pound POST, GRAPE-NUTS Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Energy	59% 1706kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.22g	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	286% 372g	23% 30g	130g per day for Men 19-50 years
Sugars	95% 69g	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	122% 46.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	76% 42.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	391% 3515μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	782% 3130μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	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	104% 626IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	1582% 127mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	181% 1270mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	394% 217μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	142% 2132mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.4% 15g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of POST, GRAPE-NUTS Flakes vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 25 times more Vitamin A, 18.3 times more Vitamin B1, 12.8 times more Vitamin B2, 26.9 times more Vitamin B3, 9.7 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C and 39.1 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Broccoli have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for POST, GRAPE-NUTS Flakes vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 6.1 times more Copper, 38.2 times more Iron, 4.8 times more Magnesium, 4.2 times more Phosphorus, 19.1 times more Selenium, 14.2 times more Sodium and 19 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium and 27.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 11.1 times more Energy, 10 times more Fat, 4.4 times more Saturated Fat, 2 times more Omega 3, 28 times more Omega 6, 12.3 times more Carbohydrate, 8.9 times more Sugars, 3.9 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.