Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	1.66% 48kcal	9.78% 283kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7.54% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	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	65% 84.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	154% 58.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	74% 0.96mg	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	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	172% 1.55mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	205% 859mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1071% 24.6mg	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	266% 1863mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	145% 16mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 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, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 5 ounces of Broccoli have more Vitamin A and more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 15.5 times more Vitamin B1, 3.8 times more Vitamin B2, 32.3 times more Vitamin B3, 5.1 times more Vitamin B5, 3.9 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• 5 ounces of Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 5 ounces of Broccoli have 5.5 times more Sodium and 7.6 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 1.4 times more Calcium, 22.2 times more Copper, 19 times more Iron, 28.9 times more Magnesium, 82.8 times more Manganese, 19.9 times more Phosphorus, 4.1 times more Potassium and 27.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 5.9 times more Energy, 13.9 times more Fat, 6.8 times more Saturated Fat, 9 times more Carbohydrate, 15.9 times more Fiber and 6.2 times more Protein than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy