Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	48.3% 1401kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	112% 81g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	80% 45g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	38.7% 155μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	49.2% 492mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	15% 0.13mg	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	155% 12.4mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	203% 1421mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Cooked Chopped Frozen Broccoli:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 6.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B9, 4.3 times more Vitamin C and 2.8 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

Comparing minerals per 14 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Cooked Chopped Frozen Broccoli:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 3.8 times more Calcium, 5.1 times more Iron, 8.7 times more Magnesium, 7.3 times more Phosphorus, 3.1 times more Potassium, 32.2 times more Sodium and 9.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 12.6 times more Energy, 36.7 times more Fat, 57.8 times more Saturated Fat, 13.6 times more Carbohydrate, 13.9 times more Sugars, 2.8 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.