Comparing Nutrients in 1 kilogram BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

1 kg ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, FAMILIA

11.7%340kcal

Energy

134%3880kcal

340 kcalvs3880 kcal

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

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3.8%3.7g

Fat

65%63g

3.7 gvs63 g

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

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3.56%1.14g

Saturated Fat

22.2%7.1g

1.14 gvs7.1 g

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

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39.4%0.63g

Omega 3

57.5%0.92g

0.63 gvs0.92 g

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

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2.9%0.49g

Omega 6

91%15.5g

0.49 gvs15.5 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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51%66.4g

Carbohydrate

568%738g

66.4 gvs738 g

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

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23.4%17g

Sugars

320%232g

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

17 gvs232 g

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

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9.38%6.8g

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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

224%85g

26 gvs85 g

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

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50.4%28g

Protein

170%95g

28 gvs95 g

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

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Vitamins

Broccolivs Cereals ready-to-eat, FAMILIA

34.4%310μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

310 μgvs10 μg

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

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59%0.71mg

Vitamin B1

267%3.2mg

Thiamine

0.71 mgvs3.2 mg

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

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90%1.17mg

Vitamin B2

423%5.5mg

Riboflavin

1.17 mgvs5.5 mg

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

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40%6.4mg

Vitamin B3

113%18mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs18 mg

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

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115%5.73mg

Vitamin B5

Pantothenic acid

5.73 mgvsNA mg

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

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135%1.75mg

Vitamin B6

77%1mg

Pyridoxine

1.75 mgvs1 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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158%630μg

Vitamin B9

40%160μg

Folates and Folic Acid

630 μgvs160 μg

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

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0%0μg

Vitamin B12

121%2.9μg

Cobalamin

0 μgvs2.9 μg

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

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991%892mg

Vitamin C

6.67%6mg

Ascorbic acid

892 mgvs6 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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52%7.8mg

Vitamin E

77.3%11.6mg

Tocopherols and Tocotrienols

7.8 mgvs11.6 mg

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

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847%1016μg

Vitamin K

31.7%38μg

Phytomenadione or phylloquinone

1016 μgvs38 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, FAMILIA

47%470mg

Calcium

173%1730mg

470 mgvs1730 mg

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

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54.4%0.49mg

Copper

452%4.07mg

0.49 mgvs4.07 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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91%7.3mg

Iron

348%28mg

7.3 mgvs28 mg

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

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50%210mg

Magnesium

755%3170mg

210 mgvs3170 mg

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

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91%2.1mg

Manganese

2.1 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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94%660mg

Phosphorus

481%3370mg

660 mgvs3370 mg

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

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93%3160mg

Potassium

145%4940mg

3160 mgvs4940 mg

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

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45.5%25μg

Selenium

315%173μg

25 μgvs173 μg

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

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22%330mg

Sodium

5.33%80mg

330 mgvs80 mg

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

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37.3%4.1mg

Zinc

175%19mg

4.1 mgvs19 mg

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

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24%893g

Water

0.51%19g

893 gvs19 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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