Comparing Nutrients in 1 pound BroccoliVS Cereals ready-to-eat, ALPEN

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, ALPEN

12%

80%

1 lb ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, ALPEN

5.3%154kcal

Energy

55%1597kcal

154 kcalvs1597 kcal

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

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1.73%1.68g

Fat

15.4%15g

1.68 gvs15 g

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

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1.6%0.52g

Saturated Fat

7.03%2.25g

0.52 gvs2.25 g

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

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18%0.29g

Omega 3

12.5%0.2g

0.29 gvs0.2 g

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

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1.3%0.22g

Omega 6

23.5%4g

0.22 gvs4 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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23%30g

Carbohydrate

264%343g

30 gvs343 g

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

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10.6%7.7g

Sugars

125%91g

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

7.7 gvs91 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

109%41.3g

11.8 gvs41.3 g

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

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23%12.8g

Protein

91%51g

12.8 gvs51 g

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

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Vitamins

Broccolivs Cereals ready-to-eat, ALPEN

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

151%1.8mg

Thiamine

0.32 mgvs1.8 mg

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

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41%0.53mg

Vitamin B2

140%1.8mg

Riboflavin

0.53 mgvs1.8 mg

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

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18%2.9mg

Vitamin B3

60%9.6mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs9.6 mg

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

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52%2.6mg

Vitamin B5

Pantothenic acid

2.6 mgvsNA mg

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

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61%0.79mg

Vitamin B6

98%1.27mg

Pyridoxine

0.79 mgvs1.27 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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71.4%286μg

Vitamin B9

34%136μg

Folates and Folic Acid

286 μgvs136 μg

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

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0%0μg

Vitamin B12

22.7%0.54μg

Cobalamin

0 μgvs0.54 μg

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

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450%405mg

Vitamin C

44%39.5mg

Ascorbic acid

405 mgvs39.5 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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23.6%3.54mg

Vitamin E

15.4%2.3mg

Tocopherols and Tocotrienols

3.54 mgvs2.3 mg

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

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384%461μg

Vitamin K

9.45%11.3μg

Phytomenadione or phylloquinone

461 μgvs11.3 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, ALPEN

21.3%213mg

Calcium

66.7%667mg

213 mgvs667 mg

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

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24.7%0.22mg

Copper

151%1.36mg

0.22 mgvs1.36 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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41.4%3.3mg

Iron

170%13.6mg

3.3 mgvs13.6 mg

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

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22.7%95mg

Magnesium

102%426mg

95 mgvs426 mg

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

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41.4%0.95mg

Manganese

0.95 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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42.8%299mg

Phosphorus

240%1683mg

299 mgvs1683 mg

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

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42%1433mg

Potassium

55.8%1896mg

1433 mgvs1896 mg

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

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20.6%11.3μg

Selenium

143%78.5μg

11.3 μgvs78.5 μg

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

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9.98%150mg

Sodium

8.16%122mg

150 mgvs122 mg

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

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17%1.86mg

Zinc

124%13.6mg

1.86 mgvs13.6 mg

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

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11%405g

Water

0.91%33.6g

405 gvs33.6 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Cereals ready-to-eat, ALPEN:

Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B9, 10.3 times more Vitamin C, 1.5 times more Vitamin E and 40.6 times more Vitamin K than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 5.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cereals ready-to-eat, ALPEN:

Raw Broccoli has 1.2 times more Sodium and 12.1 times more Water than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 3.1 times more Calcium, 6.1 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 5.6 times more Phosphorus, 1.3 times more Potassium, 6.9 times more Selenium and 7.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 1.4 times more Omega 3 than Cereals ready-to-eat, ALPEN.
While Cereals ready-to-eat, ALPEN contain 10.4 times more Energy, 8.9 times more Fat, 4.4 times more Saturated Fat, 18 times more Omega 6, 11.4 times more Carbohydrate, 11.8 times more Sugars, 3.5 times more Fiber and 4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCereals ready-to-eat, ALPENVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIA

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Cereals ready-to-eat, ALPEN

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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