Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	25.6% 4.35g	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	112% 145g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	12.3% 8.93g	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	52.7% 20g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	17% 153μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	222% 35.5mg	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	273% 3.55mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0% 0μg	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	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	307% 7.07mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Boiled Broccoli have 1.2 times more Vitamin B2, 3 times more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 12.9 times more Vitamin A, 20.6 times more Vitamin B1, 32.4 times more Vitamin B3, 9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Boiled Broccoli have 23.7 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.9 times more Calcium, 6.3 times more Copper, 43.1 times more Iron, 5.4 times more Magnesium, 18.4 times more Manganese, 5.3 times more Phosphorus, 2.2 times more Potassium, 15.6 times more Selenium, 12.1 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.8 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.6 times more Energy, 16.1 times more Fat, 20.3 times more Saturated Fat, 42.9 times more Omega 6, 10.2 times more Carbohydrate, 3.2 times more Sugars, 3.1 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6