Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	50.8% 1472kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	221% 287g	14.6% 19g	130g per day for Men 19-50 years
Sugars	169% 122g	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	NA	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	62.5% 35g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.04mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	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	237% 949μg	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	3.53% 3.18mg	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	14.6% 2.2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	118% 1179mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	531% 42.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	384% 8.83mg	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	168% 1175mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	137% 2048mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.9% 33g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.8 times more Vitamin B1, 10.6 times more Vitamin B2, 25.5 times more Vitamin B3, 2.4 times more Vitamin B5, 9.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 70.5 times more Vitamin C, 2.2 times more Vitamin E and 40.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Frozen Chopped Broccoli:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 5.3 times more Calcium, 9.6 times more Copper, 13.2 times more Iron, 5.1 times more Magnesium, 7.6 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 5.9 times more Selenium, 21.5 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 11 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 14.3 times more Energy, 24.1 times more Fat, 24.3 times more Saturated Fat, 4.3 times more Omega 3, 89.8 times more Omega 6, 15.1 times more Carbohydrate, 22.9 times more Sugars, 2.3 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6