Comparing Nutrients in 5 ounces Cereals ready-to-eat, FAMILIA VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19% 550kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	45.4% 33g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	31.7% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	24% 13.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	24% 0.31mg	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	5.67% 22.7μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	58.3% 52.4mg	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	11% 1.64mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	24.5% 245mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	12% 0.11mg	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	49.3% 3.94mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	23.4% 0.54mg	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	68.2% 478mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, FAMILIA versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, FAMILIA vs Cooked Broccoli Raab:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9, 61.7 times more Vitamin C, 2.2 times more Vitamin E and 67.4 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, FAMILIA vs Cooked Broccoli Raab:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 1.5 times more Calcium, 5.4 times more Copper, 2.2 times more Iron, 11.7 times more Magnesium, 4.1 times more Phosphorus, 1.4 times more Potassium, 13.3 times more Selenium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 7 times more Sodium and 48.1 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 15.5 times more Energy, 12.1 times more Fat, 8 times more Saturated Fat, 49.9 times more Omega 6, 23.7 times more Carbohydrate, 37.4 times more Sugars, 3 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.2 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6