Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	91% 118g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	68% 49g	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	1.45% 1.05g	NA	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	12% 109μg	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	185% 2.4mg	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	38.3% 153μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	13.6% 95mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Boiled Broccoli have more Vitamin C, 3.6 times more Vitamin E and 117.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 9.6 times more Vitamin A, 19.8 times more Vitamin B1, 11.4 times more Vitamin B2, 30.2 times more Vitamin B3, 8.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Boiled Broccoli have 1.7 times more Calcium, 1.4 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.3 times more Copper, 13.4 times more Iron, 3.4 times more Magnesium, 3.5 times more Phosphorus, 12.4 times more Selenium, 14.5 times more Sodium and 16.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 11.1 times more Energy, 12.2 times more Fat, 11.4 times more Saturated Fat, 31.5 times more Omega 6, 11.6 times more Carbohydrate, 25 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6