Comparing Nutrients in 100 grams Broccoli VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	1.17% 34kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	9.44% 1.6g	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	64% 83g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	48% 34.7g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	82.2% 740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	104% 16.7mg	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	131% 1.7mg	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	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	22.2% 0.2mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17% 72mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Broccoli has more Vitamin C, 2 times more Vitamin E and 84.7 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 23.9 times more Vitamin A, 17.6 times more Vitamin B1, 12 times more Vitamin B2, 26.1 times more Vitamin B3, 9.7 times more Vitamin B6, 5.3 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, Waffle Crisp:

• Raw Broccoli has 2 times more Calcium, 1.5 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 4.1 times more Copper, 12.3 times more Iron, 3.4 times more Magnesium, 3.6 times more Phosphorus, 8 times more Selenium, 18.1 times more Sodium and 18.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, Post, Waffle Crisp contain 11.5 times more Energy, 13.5 times more Fat, 7.9 times more Saturated Fat, 1.5 times more Omega 3, 32.8 times more Omega 6, 12.5 times more Carbohydrate, 20.4 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.