Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.42% 99kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	262% 341g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	242% 175g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	27% 15.2g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	100% 901μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	529% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	550% 7.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	515% 82.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	653% 8.5mg	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	70.4% 282μg	1617% 6469μg	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	163% 147mg	0.44% 0.4mg	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	67% 10mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	47% 468mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	52.5% 0.47mg	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	63% 5.04mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	192% 2877mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	561% 61.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Cooked Broccoli Raab have 32.4 times more Vitamin A, 370 times more Vitamin C, 4 times more Vitamin E and 426.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 9.5 times more Vitamin B1, 12.9 times more Vitamin B2, 10.3 times more Vitamin B3, 9.7 times more Vitamin B6 and 23 times more Vitamin B9 than Cooked Broccoli Raab.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Cooked Broccoli Raab have 10.7 times more Calcium, 1.8 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 1.6 times more Copper, 15.6 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 8 times more Selenium, 12.9 times more Sodium and 28.8 times more Zinc than Cooked Broccoli Raab.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 7.4 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 15.9 times more Energy, 9.3 times more Fat, 34.6 times more Saturated Fat, 23.3 times more Omega 6, 27.5 times more Carbohydrate and 71.3 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3