Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	200% 3.2g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	81% 13.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	49.7% 36g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.58% 0.06mg	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	7.44% 29.8μg	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	0.66% 0.6mg	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	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0.5% 20μg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10.4% 0.24mg	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	92% 641mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola 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, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 7 ounces of Boiled Broccoli have more Vitamin A, 12.3 times more Vitamin B2, 2.8 times more Vitamin B3, 6.2 times more Vitamin B5, 6.7 times more Vitamin B6, 7.2 times more Vitamin B9, 216.3 times more Vitamin C, 1.6 times more Vitamin E and 5.4 times more Vitamin K than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 7 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.9 times more Vitamin B1 than Boiled and Drained Broccoli.
• 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 7 ounces of Boiled Broccoli have 1.6 times more Manganese, 1.3 times more Selenium and 29.8 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 7 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.3 times more Calcium, 1.3 times more Copper, 6 times more Iron, 1.9 times more Magnesium, 4.8 times more Phosphorus and 1.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain similar levels of Potassium and Zinc per seven ounces.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 13.3 times more Energy, 44.7 times more Fat, 35.4 times more Saturated Fat, 13.5 times more Omega 3, 135.9 times more Omega 6, 9.2 times more Carbohydrate, 13.1 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6