Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Broccoli	Recommended Dietary Allowance
Energy	53.4% 1548kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	42.4% 41g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	16% 5.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	215% 280g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	161% 117g	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	73% 27.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	20% 79.4μg	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	3.97% 3.57mg	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	9.53% 1.43mg	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, oatmeal, REAL MEDLEYS, apple walnut, dry	Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	NA	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	137% 11mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	136% 949mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	94% 1413mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.84% 31g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Broccoli:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 3.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 3.2 times more Vitamin B9, 99.1 times more Vitamin C and 2.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry vs Broccoli:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 1.2 times more Calcium, 3.8 times more Iron, 4.1 times more Magnesium, 3.6 times more Phosphorus, 10.8 times more Sodium and 4.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have 11.5 times more Energy, 28 times more Fat, 11.4 times more Saturated Fat, 10.6 times more Carbohydrate, 17.3 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.