Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, ALPHA-BITS VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	1.7% 1.23g	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	NA	0.66% 0.48g	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	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	37% 14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	35.4% 20g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	163% 1470μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	33.6% 0.44mg	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	331% 1324μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88.3% 530IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	744% 59.5mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	32.8% 0.75mg	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	87.6% 613mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS vs Cooked Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 3.3 times more Vitamin A, 7.7 times more Vitamin B1, 10 times more Vitamin B2, 8.3 times more Vitamin B3, 1.7 times more Vitamin B5, 7.7 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.9 times more Vitamin C, 8.2 times more Vitamin E and 182.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, ALPHA-BITS vs Cooked Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 4 times more Copper, 23.6 times more Iron, 3.7 times more Magnesium, 3.8 times more Phosphorus, 16.1 times more Selenium, 10.6 times more Sodium and 9.3 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.4 times more Calcium, 1.3 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 15.6 times more Energy, 8.8 times more Fat, 12.4 times more Saturated Fat, 55.6 times more Omega 6, 25.7 times more Carbohydrate, 33.9 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6