Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	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	75.4% 98g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	19.5% 14g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	111% 62.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	17% 153μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	326% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	69.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	92% 1.2mg	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	332% 1328μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	13.2% 12mg	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	255% 38.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	137% 1.23mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1646% 38mg	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	320% 2242mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	289% 31.8mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 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, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 7 ounces of Boiled Broccoli have 12.8 times more Vitamin A and 10.8 times more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 31.3 times more Vitamin B1, 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and 13.3 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• 7 ounces of Boiled Broccoli have 6.8 times more Sodium and 18.7 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 10.2 times more Copper, 12.4 times more Iron, 14.9 times more Magnesium, 98.4 times more Manganese, 16.9 times more Phosphorus, 3.7 times more Potassium and 35.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 10.5 times more Energy, 23.3 times more Fat, 21 times more Saturated Fat, 6.9 times more Carbohydrate, 5.1 times more Sugars, 3.6 times more Fiber and 13.2 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy