Comparing Nutrients in 7 ounces Snacks, KELLOGG, KELLOGG VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Energy	25% 724kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	103% 134g	10% 13g	130g per day for Men 19-50 years
Sugars	79.3% 57.5g	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	25% 18.2g	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	% 24.6g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 8.14g	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15% 8.37g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Vitamin A	133% 1199μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.2mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	6.95% 27.8μg	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	17% 15.5mg	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	12.3% 1.85mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Broccoli	Recommended Dietary Allowance
Calcium	114% 1143mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	152% 12mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	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	38% 266mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.9% 33g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, KELLOGG, KELLOGG vs Broccoli:

• Snacks, KELLOGG, KELLOGG have 19.5 times more Vitamin A, 16.2 times more Vitamin B1, 17.7 times more Vitamin B2, 30.2 times more Vitamin B3 and 10.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B5, 4.5 times more Vitamin B9, 11.4 times more Vitamin C and 6.6 times more Vitamin K than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Raw Broccoli have similar amounts of Vitamin E per 7 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, KELLOGG, KELLOGG vs Broccoli:

• Snacks, KELLOGG, KELLOGG have 12.3 times more Calcium, 2.9 times more Copper, 8.4 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, 10.7 times more Sodium and 12.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium and 5.3 times more Water than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 7 ounces:

• Snacks, KELLOGG, KELLOGG have 10.7 times more Energy, 23.4 times more Fat, 12.6 times more Saturated Fat, 8.3 times more Omega 3, 82.1 times more Omega 6, 10.2 times more Carbohydrate, 17 times more Sugars, 13.5 times more Fructose and 1.5 times more Protein than Raw Broccoli.
• Both Snacks, KELLOGG, KELLOGG and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.