Comparing Nutrients in 14 ounces BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

14 oz ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, FAMILIA

4.65%135kcal

Energy

53%1540kcal

135 kcalvs1540 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

25.8%25g

1.47 gvs25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

8.8%2.82g

0.45 gvs2.82 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

23%0.37g

0.25 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

36%6.14g

0.19 gvs6.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

225%293g

26.4 gvs293 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

127%92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

88.8%33.7g

10.3 gvs33.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

67.3%37.7g

11 gvs37.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cereals ready-to-eat, FAMILIA

13.7%123μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

123 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

106%1.27mg

Thiamine

0.28 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

168%2.2mg

Riboflavin

0.46 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

44.7%7.14mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.69 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

250 μgvs63.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

48%1.15μg

Cobalamin

0 μgvs1.15 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

2.65%2.4mg

Ascorbic acid

354 mgvs2.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

30.7%4.6mg

Tocopherols and Tocotrienols

3.1 mgvs4.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

12.6%15μg

Phytomenadione or phylloquinone

403 μgvs15 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cereals ready-to-eat, FAMILIA

18.7%187mg

Calcium

68.7%687mg

187 mgvs687 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

179%1.6mg

0.19 mgvs1.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

138%11mg

2.9 mgvs11 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

300%1258mg

83.3 mgvs1258 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

0.83 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

191%1338mg

262 mgvs1338 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

57.7%1961mg

1254 mgvs1961 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

125%68.7μg

9.92 μgvs68.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

2.1%31.8mg

131 mgvs31.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

69.3%7.62mg

1.63 mgvs7.62 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

0.2%7.54g

354 gvs7.54 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Cereals ready-to-eat, FAMILIA:

Raw Broccoli has 31 times more Vitamin A, 1.8 times more Vitamin B6, 3.9 times more Vitamin B9, 148.7 times more Vitamin C and 26.7 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 4.5 times more Vitamin B1, 4.7 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cereals ready-to-eat, FAMILIA:

Raw Broccoli has 4.1 times more Sodium and 47 times more Water than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 3.7 times more Calcium, 8.3 times more Copper, 3.8 times more Iron, 15.1 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 6.9 times more Selenium and 4.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Cereals ready-to-eat, FAMILIA contain 11.4 times more Energy, 17 times more Fat, 6.2 times more Saturated Fat, 1.5 times more Omega 3, 31.6 times more Omega 6, 11.1 times more Carbohydrate, 13.6 times more Sugars, 3.3 times more Fiber and 3.4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCereals ready-to-eat, FAMILIAVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCereals ready-to-eat, FAMILIAVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: