Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Broccoli	Recommended Dietary Allowance
Energy	24.7% 716kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	10% 13g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	68% 25.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	26.7% 0.35mg	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	171% 685μg	31.3% 125μg	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	0.22% 0.2mg	197% 177mg	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	8.2% 1.23mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	11% 0.097mg	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	695% 55.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	18% 0.42mg	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	132% 927mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 9.2 times more Vitamin B1, 13.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 892 times more Vitamin C, 1.3 times more Vitamin E and 50.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GRAPE-NUTS Cereal vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 6.9 times more Copper, 38.4 times more Iron, 5.9 times more Magnesium, 15.4 times more Manganese, 7.1 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 14.1 times more Sodium and 5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium and 25.5 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 10.6 times more Energy, 4.9 times more Fat, 3 times more Saturated Fat, 14.7 times more Omega 6, 12.1 times more Carbohydrate, 5.2 times more Sugars, 5 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.