Comparing Nutrients in 5 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Energy	18% 519kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	7.35% 2.35g	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	54% 70g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	14% 10g	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	44.4% 17g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	237% 948μg	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	9.45% 8.5mg	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	182% 27.3mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Broccoli	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	148% 12mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	106% 444mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1176% 27mg	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	229% 1602mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	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	0.57% 8.5mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.18% 6.78g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular versus 5 oz of Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Broccoli:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 27.7 times more Vitamin B1, 6.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12 and 24.7 times more Vitamin E than Broccoli.
• While 5 oz of Raw Broccoli contain 5.2 times more Vitamin A and 14.9 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A
• 5 ounces of Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Raw Broccoli have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Broccoli:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 12.7 times more Copper, 11.4 times more Iron, 14.9 times more Magnesium, 90.9 times more Manganese, 17.1 times more Phosphorus, 3.5 times more Potassium and 39 times more Zinc than Broccoli.
• While 5 oz of Raw Broccoli contain 5.5 times more Sodium and 18.7 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Broccoli contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 10.8 times more Energy, 25.8 times more Fat, 14.6 times more Saturated Fat, 7.4 times more Carbohydrate, 4.2 times more Sugars, 4.6 times more Fiber and 11.1 times more Protein than Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy