Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	16.3% 2.77g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	32% 23g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	12% 109μg	56.5% 509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	97% 1.26mg	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	261% 1045μg	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	18% 16.3mg	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	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	50% 0.45mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	237% 5.46mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.15% 5.67g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Broccoli have 5.6 times more Vitamin C and 67.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 4.7 times more Vitamin A, 11.4 times more Vitamin B1, 6.7 times more Vitamin B2, 17.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Broccoli have 22.3 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 6.1 times more Calcium, 5.2 times more Copper, 44.6 times more Iron, 8 times more Magnesium, 19.8 times more Manganese, 7.7 times more Phosphorus, 1.5 times more Potassium, 4.4 times more Selenium, 8.9 times more Sodium and 17.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.4 times more Omega 3 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 10.6 times more Energy, 12.5 times more Fat, 11.5 times more Saturated Fat, 38.3 times more Omega 6, 10.4 times more Carbohydrate, 11.8 times more Sugars, 3.1 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6