Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	8.4% 1.43g	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	131% 171g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	121% 88g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	17% 153μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	270% 3.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	333% 4.32mg	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	763% 3050μg	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	0.22% 0.2mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33.3% 0.3mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	96% 1437mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch:

• 7 ounces of Boiled Broccoli have 2.9 times more Vitamin A, 1.7 times more Vitamin B5, 649 times more Vitamin C, 3.5 times more Vitamin E and 128.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 26 times more Vitamin B1, 15 times more Vitamin B2, 39.3 times more Vitamin B3, 10.9 times more Vitamin B6 and 14.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Christmas Crunch 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, QUAKER, Christmas Crunch:

• 7 ounces of Boiled Broccoli have 3.6 times more Calcium, 1.6 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.5 times more Copper, 29.5 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 4.1 times more Selenium, 17.7 times more Sodium and 36.4 times more Zinc than Boiled and Drained Broccoli.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.8 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 11.3 times more Energy, 11.8 times more Fat, 39 times more Saturated Fat, 14.1 times more Omega 6, 12 times more Carbohydrate, 31.9 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3