Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	3.83% 111kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	237% 309g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	91% 66.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	86.7% 33g	38g per day for Men 19-50 years
Protein	22% 12.3g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	269% 3.5mg	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	55.6% 222μg	716% 2866μg	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	177% 159mg	50.7% 45.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	13% 131mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	525% 12mg	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	27.8% 194mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.5 times more Vitamin C and 55.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 7 times more Vitamin A, 12.4 times more Vitamin B1, 10.5 times more Vitamin B2, 20.9 times more Vitamin B3, 6.8 times more Vitamin B6, 12.9 times more Vitamin B9 and 3.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of Cooked Chopped Frozen Broccoli have 33 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 6.1 times more Calcium, 13.9 times more Copper, 48 times more Iron, 8.8 times more Magnesium, 13.6 times more Manganese, 7.6 times more Phosphorus, 2.5 times more Potassium, 9.9 times more Selenium, 31.5 times more Sodium and 25.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 13.5 times more Energy, 40.3 times more Fat, 48.5 times more Saturated Fat, 1.6 times more Omega 3, 111.7 times more Omega 6, 14.5 times more Carbohydrate, 11.4 times more Sugars, 2.8 times more Fiber and 3.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6