Comparing Nutrients in 1 pound Tart, breakfast, low fat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Tart, breakfast, low fat	Broccoli	Recommended Dietary Allowance
Energy	58% 1687kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	268% 348g	23% 30g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	18% 6.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	32.3% 18g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Broccoli	Recommended Dietary Allowance
Vitamin A	144% 1293μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	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	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	16% 2.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	194% 15.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	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	60.3% 422mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tart, breakfast, low fat vs Broccoli:

• Tart, breakfast, low fat has 9.2 times more Vitamin A, 4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Vitamin C, 1.5 times more Vitamin E and 254 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tart, breakfast, low fat vs Broccoli:

• Tart, breakfast, low fat has 1.5 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Selenium and 10.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Potassium, 1.5 times more Zinc and 7.4 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tart, breakfast, low fat has 10.9 times more Energy, 16.2 times more Fat, 12.2 times more Saturated Fat, 17.5 times more Omega 6, 11.6 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Omega 3 and 1.7 times more Fiber than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.