Comparing Nutrients in 14 ounces Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	4.65% 135kcal	54% 1564kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	204% 265g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	144% 105g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	74% 28g	38g per day for Men 19-50 years
Protein	20% 11g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	70.5% 0.92mg	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	62.5% 250μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	3.1% 2.78mg	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	20.6% 3.1mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	18.7% 187mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.71% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• Raw Broccoli has 2.9 times more Vitamin B9, 127.4 times more Vitamin C and 1.6 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• Raw Broccoli has 13.6 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.8 times more Calcium, 4.1 times more Iron, 4.9 times more Magnesium, 5 times more Phosphorus, 1.6 times more Potassium, 5.5 times more Sodium and 5.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 11.6 times more Energy, 29.8 times more Fat, 12.2 times more Saturated Fat, 10 times more Carbohydrate, 15.5 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.