Comparing Nutrients in 100 grams Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	13% 2.2g	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	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	6.2% 4.5g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	110% 990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	112% 18mg	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	138% 1.8mg	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	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	282% 6.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 143IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	4% 40mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0% 0μg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	155% 3.56mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	45.3% 25μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of Boiled Broccoli have 1.2 times more Vitamin B2, 3 times more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 12.9 times more Vitamin A, 20.6 times more Vitamin B1, 32.4 times more Vitamin B3, 9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Boiled Broccoli vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of Boiled Broccoli have 23.7 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 8.9 times more Calcium, 6.3 times more Copper, 43.1 times more Iron, 5.4 times more Magnesium, 18.4 times more Manganese, 5.3 times more Phosphorus, 2.2 times more Potassium, 15.6 times more Selenium, 12.1 times more Sodium and 29.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.8 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.6 times more Energy, 16.1 times more Fat, 20.3 times more Saturated Fat, 42.9 times more Omega 6, 10.2 times more Carbohydrate, 3.2 times more Sugars, 3.1 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6