Comparing Nutrients in 5 ounces Broccoli Raab VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Broccoli Raab	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.56% 0.27g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.16% 0.11g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	7.96% 0.1mg	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	4.96% 20μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	13% 0.12mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.42% 31mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, whole wheat hot natural cereal, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 560 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Broccoli Raab have 15.4 times more Calcium, 3.5 times more Iron, 2.8 times more Potassium, more Sodium and 1.6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 2 times more Copper and 12.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, whole wheat hot natural cereal, cooked with water, without salt contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 12.6 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 2.8 times more Energy and 4.8 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6 in five ounces.