Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	49.3% 1429kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	14.6% 19g	130g per day for Men 19-50 years
Sugars	195% 141g	7.4% 5.36g	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	42% 30.6g	4.54% 3.3g	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	% 30g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 79.4g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	31.3% 12g	38g per day for Men 19-50 years
Protein	64.6% 36g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	218% 1961μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	39.7% 0.52mg	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	211% 845μg	66.5% 266μg	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	3.1% 2.78mg	249% 224mg	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	10.6% 1.6mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	93% 933mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	16.8% 0.15mg	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	451% 36mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	50.7% 1.17mg	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	166% 1159mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 9.5 times more Vitamin A, 14.9 times more Vitamin B1, 7 times more Vitamin B2, 22.3 times more Vitamin B3, 3 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 80.6 times more Vitamin C, 3.1 times more Vitamin E and 35.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.2 times more Calcium, 8.4 times more Copper, 11.2 times more Iron, 4.6 times more Magnesium, 6.9 times more Manganese, 5.8 times more Phosphorus, 1.7 times more Potassium, 18.3 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 10.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Chopped Broccoli contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 13.8 times more Energy, 13.8 times more Fat, 39 times more Omega 6, 15.8 times more Carbohydrate, 26.4 times more Sugars, 9.3 times more Fructose, 1.9 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6