Comparing Nutrients in 7 ounces Boiled BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Cereals ready-to-eat, FAMILIA

2.4%69.5kcal

Energy

26.6%770kcal

69.5 kcalvs770 kcal

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

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0.84%0.81g

Fat

13%12.5g

0.81 gvs12.5 g

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

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0.49%0.16g

Saturated Fat

4.4%1.4g

0.16 gvs1.4 g

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

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14.8%0.24g

Omega 3

11.4%0.18g

0.24 gvs0.18 g

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

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0.6%0.1g

Omega 6

18%3.07g

0.1 gvs3.07 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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11%14.2g

Carbohydrate

113%146g

14.2 gvs146 g

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

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3.8%2.76g

Sugars

63.5%46g

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

2.76 gvs46 g

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

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2.03%1.47g

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]

1.47 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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17.2%6.55g

Fiber

44.4%17g

6.55 gvs17 g

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

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8.43%4.72g

Protein

33.7%19g

4.72 gvs19 g

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

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Vitamins

Boiled Broccolivs Cereals ready-to-eat, FAMILIA

17%153μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

153 μgvs2 μg

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

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10.4%0.13mg

Vitamin B1

53%0.64mg

Thiamine

0.13 mgvs0.64 mg

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

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18.8%0.24mg

Vitamin B2

84%1.1mg

Riboflavin

0.24 mgvs1.1 mg

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

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6.86%1.1mg

Vitamin B3

22.3%3.57mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.57 mg

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

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24.4%1.22mg

Vitamin B5

Pantothenic acid

1.22 mgvsNA mg

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

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30.5%0.4mg

Vitamin B6

15.3%0.2mg

Pyridoxine

0.4 mgvs0.2 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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53.6%214μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

214 μgvs31.8 μg

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

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0%0μg

Vitamin B12

24%0.58μg

Cobalamin

0 μgvs0.58 μg

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

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143%129mg

Vitamin C

1.32%1.2mg

Ascorbic acid

129 mgvs1.2 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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19%2.88mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

2.88 mgvs2.3 mg

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

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233%280μg

Vitamin K

6.3%7.54μg

Phytomenadione or phylloquinone

280 μgvs7.54 μg

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

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Minerals

Boiled Broccolivs Cereals ready-to-eat, FAMILIA

7.94%79.4mg

Calcium

34.3%343mg

79.4 mgvs343 mg

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

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13.5%0.12mg

Copper

89.7%0.81mg

0.12 mgvs0.81 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

69%5.5mg

1.33 mgvs5.5 mg

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

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9.92%41.7mg

Magnesium

150%629mg

41.7 mgvs629 mg

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

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16.7%0.38mg

Manganese

0.38 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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19%133mg

Phosphorus

96%669mg

133 mgvs669 mg

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

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17%581mg

Potassium

29%980mg

581 mgvs980 mg

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

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5.77%3.18μg

Selenium

62.4%34.3μg

3.18 μgvs34.3 μg

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

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5.42%81.4mg

Sodium

1.06%16mg

81.4 mgvs16 mg

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

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8.1%0.89mg

Zinc

34.6%3.8mg

0.89 mgvs3.8 mg

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

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4.8%177g

Water

0.1%3.77g

177 gvs3.77 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, FAMILIA:

Boiled and Drained Broccoli has 77 times more Vitamin A, 2 times more Vitamin B6, 6.8 times more Vitamin B9, 108.2 times more Vitamin C, 1.3 times more Vitamin E and 37.1 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 5.1 times more Vitamin B1, 4.5 times more Vitamin B2, 3.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, FAMILIA:

Boiled and Drained Broccoli has 5.1 times more Sodium and 47 times more Water than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 4.3 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 15.1 times more Magnesium, 5 times more Phosphorus, 1.7 times more Potassium, 10.8 times more Selenium and 4.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 1.3 times more Omega 3 than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 11.1 times more Energy, 15.4 times more Fat, 9 times more Saturated Fat, 30.4 times more Omega 6, 10.3 times more Carbohydrate, 16.7 times more Sugars, 2.6 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCereals ready-to-eat, FAMILIAVS Frozen Chopped BroccoliBoiled BroccoliVS 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 7 ounces Boiled BroccoliVS Cereals ready-to-eat, FAMILIA

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: