Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	1.66% 48kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	94% 122g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	86.6% 63g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	238% 3.1mg	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	22.3% 89.3μg	545% 2179μg	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	140% 126mg	0.16% 0.14mg	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	7.37% 1.1mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	23.8% 0.21mg	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	13% 1.03mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	211% 23mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Raw Broccoli has 1.5 times more Vitamin B5, 892 times more Vitamin C, 1.9 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 23 times more Vitamin B1, 15.8 times more Vitamin B2, 34 times more Vitamin B3, 12.5 times more Vitamin B6 and 24.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Vitamin A per 5 oz.
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Raw Broccoli has 4.3 times more Calcium, 1.7 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.1 times more Copper, 27.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Selenium, 21.9 times more Sodium and 39.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2 times more Omega 3 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 11.7 times more Energy, 13.1 times more Fat, 27 times more Saturated Fat, 14.7 times more Omega 6, 12.9 times more Carbohydrate, 26.1 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.