Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON TASTEEOS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	7.83% 7.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	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	83% 108g	7.83% 10g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	40% 15g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	27% 15g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	169% 1518μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.15mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	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	253% 1012μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	317% 7.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.7% 30.3mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67.6% 405IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.6% 506mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	67.6% 0.61mg	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	569% 45.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	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	109% 760mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	121% 66.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	3.4% 127g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 13.9 times more Vitamin A, 21.3 times more Vitamin B1, 12.3 times more Vitamin B2, 32.3 times more Vitamin B3, 8.9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B5, 3 times more Vitamin C, 3.4 times more Vitamin E and 108.5 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 8.9 times more Calcium, 7 times more Copper, 48 times more Iron, 6.8 times more Magnesium, 13.9 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium, 29.4 times more Selenium, 13.9 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 24.3 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON TASTEEOS have 11.3 times more Energy, 13.1 times more Fat, 11.7 times more Saturated Fat, 33.7 times more Omega 6, 10.6 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.