Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Broccoli	Recommended Dietary Allowance
Energy	24% 701kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	119% 155g	10% 13g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	73.6% 28g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	51% 28.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70% 280μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	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	13% 1.96mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Broccoli:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Vitamin A, 7.5 times more Vitamin B1, 5.1 times more Vitamin B2, 11 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 21.2 times more Vitamin C and 46.2 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Broccoli:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Calcium, 9.8 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 7.6 times more Selenium, 6.1 times more Sodium and 7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 29.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 10.4 times more Energy, 3.8 times more Fat, 11.7 times more Omega 6, 11.8 times more Carbohydrate, 11.8 times more Sugars, 5.4 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.