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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.6% 570kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8.02g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	7.83% 10g	130g per day for Men 19-50 years
Sugars	85.7% 62g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	11% 6.25g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	22% 0.28mg	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	572% 2289μg	38.3% 153μg	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	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	347% 27.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.27mg	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% 237mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	68% 1019mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli per 5 oz

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

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

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 25.4 times more Vitamin B1, 14.6 times more Vitamin B2, 37.2 times more Vitamin B3, 10.6 times more Vitamin B6 and 15 times more Vitamin B9 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 649 times more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 29.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 17.5 times more Sodium and 34.3 times more Zinc than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 3.6 times more Calcium, 1.6 times more Potassium and 36 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 11.5 times more Energy, 13.8 times more Fat, 39.4 times more Saturated Fat, 11.9 times more Carbohydrate, 31.5 times more Sugars and 1.9 times more Protein than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy