Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	4.8% 139kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	212% 276g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	65% 47.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	92% 35g	38g per day for Men 19-50 years
Protein	17% 9.45g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	357% 4.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	271% 1084μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	16% 159mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	222% 1552mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	201% 3016mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• Boiled and Drained Broccoli has 216.3 times more Vitamin C and 2.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 14.3 times more Vitamin B1, 9.5 times more Vitamin B2, 24.6 times more Vitamin B3, 6.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• Boiled and Drained Broccoli has 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 7.8 times more Calcium, 17.9 times more Iron, 5.5 times more Magnesium, 5.8 times more Phosphorus, 18.5 times more Sodium and 5.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 10.2 times more Energy, 14.9 times more Fat, 14.7 times more Saturated Fat, 9.7 times more Carbohydrate, 8.6 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.