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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3% 87.3kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	17% 2.86g	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	261% 339g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	243% 176g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	1543% 6172μg	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% 0mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	43% 429mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	49% 0.44mg	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	963% 77mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	583% 64mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Broccoli Raab have 18.7 times more Vitamin A, 2.2 times more Vitamin B5, more Vitamin C, 2.6 times more Vitamin E and 373.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 10 times more Vitamin B1, 14.1 times more Vitamin B2, 17.6 times more Vitamin B3, 12.5 times more Vitamin B6 and 18.7 times more Vitamin B9 than Raw Broccoli Raab.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw 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 Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Broccoli Raab have 9.8 times more Calcium and 37 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.6 times more Copper, 9.1 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 6.5 times more Selenium, 22.8 times more Sodium and 21 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 7.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 18.1 times more Energy, 10.4 times more Fat, 40.3 times more Saturated Fat, 24.9 times more Omega 6, 30 times more Carbohydrate, 116.6 times more Sugars and 1.4 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of 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