Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	20% 3.4g	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	123% 159g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	57.5% 41.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	17% 153μg	163% 1470μg	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	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	260% 3.37mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88.3% 530IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	66% 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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46.8% 196mg	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	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Boiled and Drained Broccoli has 3.2 times more Vitamin C, 4.7 times more Vitamin E and 100.8 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 9.6 times more Vitamin A, 20.6 times more Vitamin B1, 11.4 times more Vitamin B2, 30.2 times more Vitamin B3, 8.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Boiled and Drained Broccoli has 74.4 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4.9 times more Copper, 44.8 times more Iron, 4.7 times more Magnesium, 4.6 times more Phosphorus, 13.1 times more Selenium, 14.4 times more Sodium and 11.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.5 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 11.1 times more Energy, 11.2 times more Fat, 13.9 times more Saturated Fat, 33.8 times more Omega 6, 11.2 times more Carbohydrate, 15.1 times more Sugars, 2.2 times more Fiber and 4.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.