Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	3.83% 111kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	219% 284g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	97% 70g	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	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	479% 5.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	225% 36mg	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	299% 3.9mg	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	29.8% 119μg	169% 675μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0.44% 0.4mg	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	35% 5.24mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	20.2% 202mg	98% 976mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	602% 48mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	31% 218mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	39.6% 1345mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	148% 2219mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 14 ounces of Boiled Spears Frozen Broccoli have 401 times more Vitamin C and 2.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 26.3 times more Vitamin B1, 7.6 times more Vitamin B2, 19.8 times more Vitamin B3, 7.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 14 ounces of Boiled Spears Frozen Broccoli have 12.3 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 4.8 times more Calcium, 19.9 times more Iron, 5.2 times more Magnesium, 6.5 times more Phosphorus, 1.9 times more Potassium, 23.3 times more Sodium and 7.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 13.4 times more Energy, 67.8 times more Fat, 116.2 times more Saturated Fat, 13.4 times more Carbohydrate, 12 times more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy