Comparing Nutrients in 5 ounces BroccoliVS Cereals ready-to-eat, ALPEN

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, ALPEN

12%

80%

5 oz ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, ALPEN

1.66%48kcal

Energy

17.2%499kcal

48 kcalvs499 kcal

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

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0.54%0.52g

Fat

4.82%4.68g

0.52 gvs4.68 g

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

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0.5%0.16g

Saturated Fat

2.2%0.7g

0.16 gvs0.7 g

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

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5.6%0.089g

Omega 3

3.9%0.062g

0.089 gvs0.062 g

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

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0.41%0.069g

Omega 6

7.34%1.25g

0.069 gvs1.25 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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7.24%9.4g

Carbohydrate

82.5%107g

9.4 gvs107 g

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

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3.32%2.4g

Sugars

39%28.3g

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

2.4 gvs28.3 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

34%13g

3.7 gvs13 g

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

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7.14%4g

Protein

28.3%16g

4 gvs16 g

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

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Vitamins

Broccolivs Cereals ready-to-eat, ALPEN

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

47.2%0.57mg

Thiamine

0.1 mgvs0.57 mg

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

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12.8%0.17mg

Vitamin B2

43.6%0.57mg

Riboflavin

0.17 mgvs0.57 mg

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

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5.66%0.91mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs3 mg

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

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16.2%0.81mg

Vitamin B5

Pantothenic acid

0.81 mgvsNA mg

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

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19%0.25mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.25 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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22.3%89.3μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

89.3 μgvs42.5 μg

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

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0%0μg

Vitamin B12

7.1%0.17μg

Cobalamin

0 μgvs0.17 μg

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

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140%126mg

Vitamin C

13.7%12.3mg

Ascorbic acid

126 mgvs12.3 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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7.37%1.1mg

Vitamin E

4.8%0.72mg

Tocopherols and Tocotrienols

1.1 mgvs0.72 mg

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

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120%144μg

Vitamin K

2.95%3.54μg

Phytomenadione or phylloquinone

144 μgvs3.54 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, ALPEN

6.66%66.6mg

Calcium

21%208mg

66.6 mgvs208 mg

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

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7.7%0.069mg

Copper

47.2%0.43mg

0.069 mgvs0.43 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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13%1.03mg

Iron

53%4.25mg

1.03 mgvs4.25 mg

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

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7.1%29.8mg

Magnesium

31.7%133mg

29.8 mgvs133 mg

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

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13%0.3mg

Manganese

0.3 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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13.4%94mg

Phosphorus

75%526mg

94 mgvs526 mg

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

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13%448mg

Potassium

17.4%593mg

448 mgvs593 mg

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

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6.44%3.54μg

Selenium

44.6%24.5μg

3.54 μgvs24.5 μg

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

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3.1%46.8mg

Sodium

2.55%38.3mg

46.8 mgvs38.3 mg

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

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5.3%0.58mg

Zinc

38.7%4.25mg

0.58 mgvs4.25 mg

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

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3.42%127g

Water

0.28%10.5g

127 gvs10.5 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

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 5 oz.

Compare more foods per 5 oz:

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 5 ounces BroccoliVS Cereals ready-to-eat, ALPEN

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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