Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	128% 167g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	50.7% 36.8g	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	2.03% 1.47g	NA	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	97% 36.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	37% 0.48mg	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	53.6% 214μg	9.43% 37.7μg	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	143% 129mg	123% 110mg	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	19% 2.88mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	66.4% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	19% 133mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9, 1.6 times more Vitamin E and 201.6 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Vitamin B1 and 3.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Boiled and Drained Broccoli has 24.9 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Calcium, 4.9 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 1.9 times more Phosphorus, 10.4 times more Selenium, 17.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.9 times more Omega 3 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 9.5 times more Energy, 9 times more Fat, 20.1 times more Omega 6, 11.7 times more Carbohydrate, 13.3 times more Sugars, 5.6 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.