Comparing Nutrients in 5 ounces Rice and Wheat cereal bar VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice and Wheat cereal bar	Boiled Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	79.3% 103g	7.83% 10g	130g per day for Men 19-50 years
Sugars	62% 45g	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	6.7% 2.55g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	23% 13g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.3% 1.1mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	5.3% 21.3μg	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% 0mg	102% 92mg	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	27.8% 4.17mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	45.4% 3.63mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	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	27.5% 193mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	64% 35.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice and Wheat cereal bar vs Boiled Broccoli:

• Rice and Wheat cereal bar has 10.8 times more Vitamin B1, 6.3 times more Vitamin B2, 16.4 times more Vitamin B3, 4.5 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 9.6 times more Vitamin B5, 7.2 times more Vitamin B9, more Vitamin C and 117.6 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice and Wheat cereal bar vs Boiled Broccoli:

• Rice and Wheat cereal bar has 3 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 15.6 times more Selenium, 10.4 times more Sodium and 4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium, 2 times more Potassium and 11.9 times more Water than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 5 ounces:

• Rice and Wheat cereal bar has 11.7 times more Energy, 22.2 times more Fat, 38.6 times more Omega 6, 10.1 times more Carbohydrate, 22.9 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and 1.8 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.