Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Broccoli Raab	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	102% 39g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	113% 63.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	52.2% 0.68mg	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	31.8% 127μg	82.4% 329μg	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	89% 80mg	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	12.4% 1.87mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Broccoli Raab	Recommended Dietary Allowance
Calcium	20.6% 206mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	NA	18.5% 0.17mg	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	208% 16.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	68% 1.57mg	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	269% 1881mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.94% 35g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Broccoli Raab per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Broccoli Raab:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 4.5 times more Vitamin B1 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Broccoli Raab:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 2 times more Iron, 6.7 times more Magnesium, 6.5 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.1 times more Calcium, 8.3 times more Sodium and 10.5 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 16.7 times more Energy, 12.9 times more Fat, 13.4 times more Saturated Fat, 23.5 times more Carbohydrate, 3.6 times more Fiber and 5 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy