Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	19% 3.23g	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	117% 152g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	69.8% 50.6g	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	58% 22g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	17% 153μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	129% 20.6mg	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	153% 2mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	74.5% 11mg	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, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	42% 177mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Boiled and Drained Broccoli has 2.6 times more Vitamin C and 70.6 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 6.1 times more Vitamin A, 12.7 times more Vitamin B1, 7.3 times more Vitamin B2, 18.8 times more Vitamin B3, 5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Boiled and Drained Broccoli.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Boiled and Drained Broccoli has 14.4 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 4.9 times more Copper, 5.7 times more Iron, 4.2 times more Magnesium, 3.8 times more Phosphorus, 23.1 times more Selenium, 5.2 times more Sodium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 11 times more Energy, 14.4 times more Fat, 10.1 times more Saturated Fat, 31.9 times more Omega 6, 10.7 times more Carbohydrate, 18.3 times more Sugars, 3.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.