Comparing Nutrients in 100 grams Broccoli VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	1.17% 34kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	66.2% 86g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	47.3% 34.3g	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	0.94% 0.68g	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	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	142% 1.85mg	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	15.8% 63μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	232% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	24.7% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	15.6% 0.14mg	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	9.13% 0.73mg	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Broccoli has 4 times more Vitamin C, 6 times more Vitamin E and 78.2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 26.9 times more Vitamin A, 19.6 times more Vitamin B1, 13.4 times more Vitamin B2, 29 times more Vitamin B3, 10.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Broccoli has 2.5 times more Calcium, 1.3 times more Magnesium, 4.4 times more Potassium and 29.8 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.9 times more Copper, 9.1 times more Iron, 4.1 times more Selenium, 16.1 times more Sodium and 13.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 3.9 times more Omega 3 and 3.3 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 11.8 times more Energy, 10.9 times more Fat, 31.6 times more Saturated Fat, 13 times more Carbohydrate, 20.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.