Comparing Nutrients in 100 grams Boiled Broccoli VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	1.2% 35kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.84% 5.66g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	9.73% 3.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	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	65.5% 85g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	60.4% 44g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	7.88% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	129% 20.6mg	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	163% 2.12mg	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	404% 1615μg	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	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	NA	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.067% 2.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, QUAKER, CAP per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 100 grams of Boiled Broccoli have 649 times more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 25.4 times more Vitamin B1, 14.6 times more Vitamin B2, 37.2 times more Vitamin B3, 10.6 times more Vitamin B6 and 15 times more Vitamin B9 than Boiled and Drained Broccoli.
• 100 grams of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, CAP:

• 100 grams of Boiled Broccoli have 3.6 times more Calcium, 1.6 times more Potassium and 36 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 29.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 17.5 times more Sodium and 34.3 times more Zinc than Boiled and Drained Broccoli.
• 100 grams of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 11.5 times more Energy, 13.8 times more Fat, 39.4 times more Saturated Fat, 11.9 times more Carbohydrate, 31.5 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy