Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Broccoli Raab	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	18.6% 0.24mg	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	4.96% 20μg	29.4% 118μg	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% 0mg	32% 28.6mg	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	2.27% 0.34mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.6% 0.06mg	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	11% 0.88mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	24.3% 0.56mg	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	14% 98mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 560 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Broccoli Raab:

• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 2 times more Copper, 1.5 times more Manganese, 12.8 times more Selenium and 7.1 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 15.4 times more Calcium, 3.5 times more Iron, 2.8 times more Potassium and 1.6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Broccoli Raab contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 2.8 times more Energy and 4.8 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 12.6 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.