Comparing Nutrients in 14 ounces Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Vitamin A	48.5% 437μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.55mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	53.4% 0.69mg	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	47.6% 191μg	62.5% 250μg	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	0% 0mg	393% 354mg	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	3.18% 0.48mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Calcium	24.2% 242mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	21.6% 0.19mg	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	105% 8.37mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	36.2% 0.83mg	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	45.4% 318mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.23% 305g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Broccoli:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 3.5 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C, 6.5 times more Vitamin E and 203.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Broccoli:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.1 times more Manganese, 1.2 times more Phosphorus, 3.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Potassium and 1.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Raw Broccoli have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2.8 times more Energy, 3.3 times more Fat, 8.3 times more Omega 6, 2.9 times more Carbohydrate and 3.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.