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Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREALVS Broccoli

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Broccoli
27%
8%
65%
7 oz ▼

Macro Nutrients

23.7%687kcal
Energy
2.33%67.5kcal
687 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.7%23g
Fat
0.76%0.73g
23 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.87%1.88g
Saturated Fat
0.71%0.23g
1.88 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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534%8.54g
Omega 3
7.8%0.13g
8.54 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19.7%3.34g
Omega 6
0.57%0.097g
3.34 gvs0.097 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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100%131g
Carbohydrate
10%13g
131 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.27%3.1g
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.57%0.42g
Fructose
1.86%1.35g
≤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]
0.42 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.81g
Glucose
%0.97g
0.81 gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.87g
Sucrose
%0.2g
1.87 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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106%40.3g
Fiber
13.6%5.16g
40.3 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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56.6%31.7g
Protein
10%5.6g
31.7 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
0 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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112%1.35mg
Vitamin B1
11.7%0.14mg
Thiamine
1.35 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.4%0.25mg
Vitamin B2
18%0.23mg
Riboflavin
0.25 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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59.6%9.53mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
9.53 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.6%1.23mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
1.23 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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146%1.9mg
Vitamin B6
26.7%0.35mg
Pyridoxine
1.9 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.3%105μg
Vitamin B9
31.3%125μg
Folates and Folic Acid
105 μgvs125 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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5.3%4.76mg
Vitamin C
197%177mg
Ascorbic acid
4.76 mgvs177 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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12%1.8mg
Vitamin E
10.3%1.55mg
Tocopherols and Tocotrienols
1.8 mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.98%3.57μg
Vitamin K
168%202μg
Phytomenadione or phylloquinone
3.57 μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19%189mg
Calcium
9.33%93mg
189 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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166%1.5mg
Copper
11%0.097mg
1.5 mgvs0.097 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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100%8mg
Iron
18%1.45mg
8 mgvs1.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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97%409mg
Magnesium
9.92%41.7mg
409 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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311%7.16mg
Manganese
18%0.42mg
7.16 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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106%742mg
Phosphorus
18.7%131mg
742 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%885mg
Potassium
18.4%627mg
885 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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319%175μg
Selenium
9.02%4.96μg
175 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.3%409mg
Sodium
4.37%65.5mg
409 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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70%7.68mg
Zinc
7.4%0.81mg
7.68 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.8g
Water
4.8%177g
8.8 gvs177 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 Cereals ready-to-eat, UNCLE SAM CEREAL vs Broccoli:
Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: