Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	9.7% 1.65g	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	130% 169g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	119% 86g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	17% 153μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	264% 3.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	253% 40.4mg	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	311% 4.04mg	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	771% 3086μg	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% 0mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	15.2% 0.14mg	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	455% 36.4mg	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	28% 0.65mg	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% 371mg	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	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 7 ounces of Boiled Broccoli have 3.7 times more Vitamin A, more Vitamin C, 2 times more Vitamin E and 705.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 24.3 times more Vitamin B1, 14.1 times more Vitamin B2, 36.9 times more Vitamin B3, 10.2 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• 7 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 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, SWEET CRUNCH/QUISP:

• 7 ounces of Boiled Broccoli have 4.4 times more Calcium, 1.6 times more Potassium and 44.6 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 27.4 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 4.1 times more Selenium, 18 times more Sodium and 34 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain similar levels of Copper per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 5.2 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 11.6 times more Energy, 14.8 times more Fat, 56.2 times more Saturated Fat, 16.3 times more Omega 6, 11.8 times more Carbohydrate, 31.2 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, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3