Comparing Nutrients in 7 ounces BroccoliVS Cereals ready-to-eat, granola, homemade

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, granola, homemade

11%

45%

44%

7 oz ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, granola, homemade

2.33%67.5kcal

Energy

33.5%970kcal

67.5 kcalvs970 kcal

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

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0.76%0.73g

Fat

49.7%48.2g

0.73 gvs48.2 g

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

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0.71%0.23g

Saturated Fat

24.5%7.85g

0.23 gvs7.85 g

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

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7.8%0.13g

Omega 3

75.8%1.2g

0.13 gvs1.2 g

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

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0.57%0.097g

Omega 6

84%14.3g

0.097 gvs14.3 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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10%13g

Carbohydrate

82.2%107g

13 gvs107 g

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

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4.65%3.37g

Sugars

54%39.3g

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

3.37 gvs39.3 g

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

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1.86%1.35g

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]

1.35 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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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

46.5%17.7g

5.16 gvs17.7 g

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

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10%5.6g

Protein

48.4%27g

5.6 gvs27 g

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

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Vitamins

Broccolivs Cereals ready-to-eat, granola, homemade

6.84%61.5μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

61.5 μgvs2 μg

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

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11.7%0.14mg

Vitamin B1

91%1.1mg

Thiamine

0.14 mgvs1.1 mg

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

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18%0.23mg

Vitamin B2

54%0.7mg

Riboflavin

0.23 mgvs0.7 mg

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

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7.93%1.27mg

Vitamin B3

34%5.44mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs5.44 mg

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

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22.7%1.14mg

Vitamin B5

30%1.5mg

Pantothenic acid

1.14 mgvs1.5 mg

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

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26.7%0.35mg

Vitamin B6

56.5%0.73mg

Pyridoxine

0.35 mgvs0.73 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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31.3%125μg

Vitamin B9

41.7%167μg

Folates and Folic Acid

125 μgvs167 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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197%177mg

Vitamin C

2.65%2.4mg

Ascorbic acid

177 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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10.3%1.55mg

Vitamin E

147%22mg

Tocopherols and Tocotrienols

1.55 mgvs22 mg

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

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168%202μg

Vitamin K

8.76%10.5μg

Phytomenadione or phylloquinone

202 μgvs10.5 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, granola, homemade

9.33%93mg

Calcium

15%151mg

93 mgvs151 mg

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

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11%0.097mg

Copper

143%1.3mg

0.097 mgvs1.3 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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18%1.45mg

Iron

98%7.84mg

1.45 mgvs7.84 mg

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

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9.92%41.7mg

Magnesium

79.4%333mg

41.7 mgvs333 mg

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

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18%0.42mg

Manganese

345%7.93mg

0.42 mgvs7.93 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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18.7%131mg

Phosphorus

122%855mg

131 mgvs855 mg

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

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18.4%627mg

Potassium

31.5%1070mg

627 mgvs1070 mg

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

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9.02%4.96μg

Selenium

92%50.4μg

4.96 μgvs50.4 μg

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

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4.37%65.5mg

Sodium

3.44%51.6mg

65.5 mgvs51.6 mg

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

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7.4%0.81mg

Zinc

75.2%8.28mg

0.81 mgvs8.28 mg

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

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4.8%177g

Water

0.31%11.6g

177 gvs11.6 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 Broccoli vs Cereals ready-to-eat, granola, homemade:

Raw Broccoli has 31 times more Vitamin A, 74.3 times more Vitamin C and 19.2 times more Vitamin K than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 7.7 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 14.2 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cereals ready-to-eat, granola, homemade:

Raw Broccoli has 1.3 times more Sodium and 15.3 times more Water than Cereals ready-to-eat, granola, homemade.
While Cereals ready-to-eat, granola, homemade contain 1.6 times more Calcium, 13.2 times more Copper, 5.4 times more Iron, 8 times more Magnesium, 19 times more Manganese, 6.5 times more Phosphorus, 1.7 times more Potassium, 10.2 times more Selenium and 10.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Cereals ready-to-eat, granola, homemade contain 14.4 times more Energy, 65.7 times more Fat, 34.7 times more Saturated Fat, 9.7 times more Omega 3, 146.8 times more Omega 6, 8.1 times more Carbohydrate, 11.6 times more Sugars, 3.4 times more Fiber and 4.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCereals ready-to-eat, granola, homemadeVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Cereals ready-to-eat, granola, homemade

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: