Comparing Nutrients in 5 ounces Broccoli VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.8% 0.81g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	39% 28.3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	7.14% 4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	77% 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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	6.6% 5.95mg	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	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	75.3% 0.68mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	199% 4.58mg	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	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Broccoli has 21.2 times more Vitamin C and 46.2 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.4 times more Vitamin A, 7.5 times more Vitamin B1, 5.1 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs HEALTH VALLEY, FIBER 7 Flakes:

• Raw Broccoli has 29.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.5 times more Calcium, 9.8 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 7.6 times more Selenium, 6.1 times more Sodium and 7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.8 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 10.4 times more Energy, 3.8 times more Fat, 11.7 times more Omega 6, 11.8 times more Carbohydrate, 11.8 times more Sugars, 5.4 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.