Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Broccoli	Recommended Dietary Allowance
Energy	19.4% 563kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	6.03% 1.02g	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	94% 122g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	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	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	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	233% 3.03mg	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	578% 2310μg	22.3% 89.3μg	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	0.16% 0.14mg	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	5.95% 0.89mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	351% 28mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	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	34% 238mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Broccoli:

• Cereals ready-to-eat, QUAKER, CAP have 22.5 times more Vitamin B1, 15.4 times more Vitamin B2, 32.5 times more Vitamin B3, 12.2 times more Vitamin B6 and 25.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 892 times more Vitamin C and 169.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Raw Broccoli have similar amounts of Vitamin E per 5 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Broccoli:

• Cereals ready-to-eat, QUAKER, CAP have 2.4 times more Copper, 27.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 4.2 times more Selenium, 22 times more Sodium and 38 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.7 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, CAP have 11.7 times more Energy, 13.1 times more Fat, 27 times more Saturated Fat, 14.8 times more Omega 6, 12.9 times more Carbohydrate, 26 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.