Comparing Nutrients in 14 ounces Broccoli Raab VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3% 87.3kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	39.7% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	228% 296g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	116% 84g	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	0.93% 0.67g	1.1% 0.79g	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	% 0.4g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 81g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	263% 3.42mg	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	82.4% 329μg	190% 758μg	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	89% 80mg	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	43% 6.43mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	43% 429mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	152% 1.37mg	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	106% 8.5mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	481% 11mg	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	41.4% 290mg	200% 1401mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of Broccoli Raab have 202 times more Vitamin C, 3.2 times more Vitamin E and 117.9 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 3.4 times more Vitamin A, 4.4 times more Vitamin B1, 6.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.9 times more Vitamin B5, 5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Broccoli Raab.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of Broccoli Raab have 12.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.1 times more Calcium, 8.2 times more Copper, 3.9 times more Iron, 4.5 times more Magnesium, 7.1 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Selenium, 12.6 times more Sodium and 3.4 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 16.8 times more Energy, 10.4 times more Fat, 9.7 times more Saturated Fat, 58.7 times more Omega 6, 26.1 times more Carbohydrate, 55.6 times more Sugars, 3 times more Fiber and 3.3 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6