Comparing Nutrients in 5 ounces Broccoli Raab VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Broccoli Raab	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	1.08% 31kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	9.66% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	11.3% 1.9g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	3.13% 2.27g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	13% 0.17mg	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	21% 83.6μg	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	32% 28.6mg	0% 0mg	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	15.3% 2.3mg	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	15.3% 153mg	71% 709mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	52% 0.47mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	324% 7.46mg	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	14.8% 103mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	57% 6.25mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, WHEATENA, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cereals, WHEATENA, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cereals, WHEATENA, dry:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 97.4 times more Vitamin K than Cereals, WHEATENA, dry.
• While 5 oz of Cereals, WHEATENA, dry contain 2.9 times more Vitamin B3 and 2.1 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, WHEATENA, dry provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cereals, WHEATENA, dry:

• 5 ounces of Broccoli Raab have 2.5 times more Sodium and 14.2 times more Water than Cereals, WHEATENA, dry.
• While 5 oz of Cereals, WHEATENA, dry contain 4.6 times more Calcium, 7.9 times more Copper, 1.7 times more Iron, 5.9 times more Magnesium, 13.3 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 70.7 times more Selenium and 5.7 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 1.7 times more Omega 3 than Cereals, WHEATENA, dry.
• While 5 oz of Cereals, WHEATENA, dry contain 16.2 times more Energy, 5.9 times more Fat, 46.7 times more Omega 6, 26.5 times more Carbohydrate, 4.2 times more Sugars, 4.7 times more Fiber and 4.1 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6