Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	8.27% 8.02g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	NA	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	93% 121g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	85.7% 62g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	182% 29mg	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	231% 3mg	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	572% 2289μg	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	102% 92mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	NA	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	347% 27.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.2% 76.5mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	68% 1019mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	199% 22mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, QUAKER, CAP per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 5 ounces of Boiled Broccoli have 649 times more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 25.4 times more Vitamin B1, 14.6 times more Vitamin B2, 37.2 times more Vitamin B3, 10.6 times more Vitamin B6 and 15 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 5 ounces of Boiled Broccoli have 3.6 times more Calcium, 1.6 times more Potassium and 36 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 29.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 17.5 times more Sodium and 34.3 times more Zinc than Boiled and Drained Broccoli.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• While 5 oz of Cereals ready-to-eat, QUAKER, CAP contain 11.5 times more Energy, 13.8 times more Fat, 39.4 times more Saturated Fat, 11.9 times more Carbohydrate, 31.5 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy