Comparing Nutrients in 100 grams Boiled Broccoli VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	6.03% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	64.6% 84g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	25.5% 18.5g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	48.7% 18.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	9.25% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	18.7% 0.24mg	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	27% 108μg	4.75% 19μg	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	72% 65mg	61.8% 55.6mg	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	9.67% 1.45mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	4% 40mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	33.4% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	NA	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	9.57% 67mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9, 1.6 times more Vitamin E and 201.6 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Vitamin B1 and 3.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B6 and Vitamin C per 100 g.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Boiled and Drained Broccoli has 24.9 times more Water than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.8 times more Calcium, 4.9 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 1.9 times more Phosphorus, 10.4 times more Selenium, 17.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.9 times more Omega 3 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 9.5 times more Energy, 9 times more Fat, 20.1 times more Omega 6, 11.7 times more Carbohydrate, 13.3 times more Sugars, 5.6 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.