Comparing Nutrients in 100 grams Boiled Broccoli VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	1.2% 35kcal	11% 324kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	4.32% 0.74g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	45.4% 33g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	4.12% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	61.5% 0.8mg	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	84.8% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	1% 0.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.3% 68IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	4% 40mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	44.4% 0.4mg	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	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	140% 3.2mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	15.4% 525mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, POST Raisin Bran Cereal per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal 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, POST Raisin Bran Cereal:

• 100 grams of Boiled Broccoli have 3 times more Vitamin B5, 72.1 times more Vitamin C, 2.7 times more Vitamin E and 74.3 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal contain 4.9 times more Vitamin A, 9.5 times more Vitamin B1, 5.7 times more Vitamin B2, 15.4 times more Vitamin B3, 4 times more Vitamin B6, 3.1 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, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Boiled Broccoli vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 100 grams of Boiled Broccoli have 10.4 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal contain 6.6 times more Copper, 27.3 times more Iron, 8 times more Magnesium, 16.5 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 3.7 times more Selenium, 9.3 times more Sodium and 8.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 2 times more Omega 3 than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, POST Raisin Bran Cereal contain 9.3 times more Energy, 14.4 times more Omega 6, 11 times more Carbohydrate, 23.7 times more Sugars, 4.2 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6