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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	9.05% 1.54g	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% 119g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	39.6% 28.7g	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	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	12% 109μg	152% 1372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	182% 2.37mg	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	473% 1891μg	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	63% 56.7mg	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	13.7% 2.06mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	14.3% 0.13mg	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	514% 41mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	25.4% 0.58mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	164% 18mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.13% 4.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Boiled and Drained Broccoli has 1.6 times more Vitamin C and 705.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 12.6 times more Vitamin A, 20.1 times more Vitamin B1, 11.6 times more Vitamin B2, 30.5 times more Vitamin B3, 8.4 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12 and 3.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 5 oz.

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

• Boiled and Drained Broccoli has 4 times more Calcium and 26.6 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.5 times more Copper, 43.3 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 3.7 times more Phosphorus, 4.1 times more Selenium, 20.1 times more Sodium and 28.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 3.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 10.9 times more Energy, 8.4 times more Fat, 20.1 times more Saturated Fat, 21.3 times more Omega 6, 11.7 times more Carbohydrate, 14.6 times more Sugars and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.