Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Broccoli	Recommended Dietary Allowance
Energy	50.4% 1461kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	9.84% 3.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	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	235% 305g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	164% 119g	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	0.99% 0.71g	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	% 2.02g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 116g	% 0.4g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	229% 2064μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	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	127% 508μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Broccoli	Recommended Dietary Allowance
Calcium	89.7% 897mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	408% 32.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	168% 1179mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	114% 62.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.67% 25g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 16.8 times more Vitamin A, 7.4 times more Vitamin B1, 7.8 times more Vitamin B2, 16.7 times more Vitamin B3, 1.3 times more Vitamin B5, 6.9 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.8 times more Calcium, 4.8 times more Copper, 11.3 times more Iron, 4.2 times more Magnesium, 10.7 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 15.3 times more Sodium and 4.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 14.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 10.8 times more Energy, 12.5 times more Fat, 7 times more Saturated Fat, 32 times more Omega 6, 11.6 times more Carbohydrate, 17.7 times more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.