Comparing Nutrients in 5 ounces Broccoli Raab VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	1.08% 31kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	87.6% 114g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	41% 29.8g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	26.5% 10g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	236% 945μg	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	32% 28.6mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	47.2% 0.43mg	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	38% 3.03mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, POST, ALPHA-BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 ounces of Broccoli Raab have 5.2 times more Vitamin E and 160 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 5.7 times more Vitamin A, 8 times more Vitamin B1, 10.9 times more Vitamin B2, 13.7 times more Vitamin B3, 2.3 times more Vitamin B5, 9.9 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Broccoli Raab vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 ounces of Broccoli Raab have 3.1 times more Calcium and 77.1 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 7.1 times more Copper, 14 times more Iron, 4.5 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium, 20.9 times more Selenium, 17.9 times more Sodium and 6.5 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2.5 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 17.7 times more Energy, 9.4 times more Fat, 13.3 times more Saturated Fat, 59.4 times more Omega 6, 28.2 times more Carbohydrate, 55.3 times more Sugars, 2.6 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6