Comparing Nutrients in 5 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Energy	18.2% 529kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	39.7% 28.8g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	37.3% 14g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19% 0.25mg	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	10.6% 42.5μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	7.65% 1.15mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Broccoli	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	NA	7.7% 0.069mg	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	57.8% 4.62mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	55.3% 387mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 3 times more Vitamin B1, 8.5 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B9, more Vitamin C and 67.7 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Broccoli:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 4.5 times more Iron, 3.5 times more Magnesium, 4.1 times more Phosphorus and 6.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.4 times more Sodium and 14.9 times more Water than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Raw Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 11 times more Energy, 4.9 times more Fat, 12.2 times more Carbohydrate, 11.9 times more Sugars, 3.8 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.