Comparing Nutrients in 7 ounces Boiled Broccoli VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Boiled Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	16% 2.72g	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	125% 163g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	41.6% 30g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	17% 153μg	171% 1538μg	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	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	213% 34mg	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	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	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	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	47.7% 200mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.18% 6.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs POST, GRAPE-NUTS Flakes:

• Boiled and Drained Broccoli has more Vitamin C, 1.8 times more Vitamin E and 54.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 10.1 times more Vitamin A, 20.6 times more Vitamin B1, 12.2 times more Vitamin B2, 31.1 times more Vitamin B3, 8.5 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 7 ounces for Boiled Broccoli vs POST, GRAPE-NUTS Flakes:

• Boiled and Drained Broccoli has 27 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4.9 times more Copper, 41.6 times more Iron, 4.8 times more Magnesium, 4.2 times more Phosphorus, 29.9 times more Selenium, 11.5 times more Sodium and 17.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 10.7 times more Energy, 9 times more Fat, 6.3 times more Saturated Fat, 26.9 times more Omega 6, 11.4 times more Carbohydrate, 10.9 times more Sugars, 3.1 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.