Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	1.66% 48kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	6.93% 1.18g	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	93% 121g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	84.8% 61.5g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	222% 2.9mg	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	551% 2204μg	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% 0mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	11% 0.098mg	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	325% 26mg	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	20% 0.46mg	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	13.4% 94mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.8% 265mg	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	70% 1049mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 5 ounces of Broccoli have 1.5 times more Vitamin A, more Vitamin C and 508 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 5 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 21.5 times more Vitamin B1, 14.8 times more Vitamin B2, 31.9 times more Vitamin B3, 11.6 times more Vitamin B6 and 24.7 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 5 ounces of Broccoli have 5.2 times more Calcium, 1.7 times more Potassium and 44.7 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 5 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 1.4 times more Copper, 25.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Selenium, 22.4 times more Sodium and 37.3 times more Zinc than Raw Broccoli.
• 5 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 2.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 5 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 11.9 times more Energy, 16.4 times more Fat, 39 times more Saturated Fat, 17 times more Omega 6, 12.8 times more Carbohydrate, 25.5 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3