Comparing Nutrients in 7 ounces Boiled Broccoli VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Boiled Broccoli	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	23% 3.9g	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	111% 144g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	87% 63g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	139% 1.8mg	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	7.44% 29.8μg	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	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	40.8% 0.37mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	121% 2.8mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Rice and Wheat cereal bar:

• 7 ounces of Boiled Broccoli have more Vitamin A, 9.6 times more Vitamin B5, 7.2 times more Vitamin B9, more Vitamin C and 117.6 times more Vitamin K than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 10.8 times more Vitamin B1, 6.3 times more Vitamin B2, 16.4 times more Vitamin B3, 4.5 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Rice and Wheat cereal bar:

• 7 ounces of Boiled Broccoli have 1.3 times more Calcium, 2 times more Potassium and 11.9 times more Water than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 3 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 15.6 times more Selenium, 10.4 times more Sodium and 4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.5 times more Omega 3 and 1.8 times more Fiber than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 11.7 times more Energy, 22.2 times more Fat, 38.6 times more Omega 6, 10.1 times more Carbohydrate, 22.9 times more Sugars and 3.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6