Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	52% 1508kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	238% 310g	14.6% 19g	130g per day for Men 19-50 years
Sugars	92% 66.8g	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	86.7% 33g	31.3% 12g	38g per day for Men 19-50 years
Protein	80% 45g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	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	227% 2.73mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	717% 2870μg	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	50.7% 45.6mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	79.8% 798mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	NA	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	1439% 115mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	210% 1472mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 11g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 13 times more Vitamin B1, 8.9 times more Vitamin B2, 20.4 times more Vitamin B3, 6.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.9 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 3.6 times more Calcium, 35.8 times more Iron, 6.4 times more Magnesium, 7.4 times more Phosphorus, 1.7 times more Potassium, 14.5 times more Sodium and 15 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 33.3 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 14.6 times more Energy, 16.7 times more Fat, 19.9 times more Saturated Fat, 16.3 times more Carbohydrate, 12.5 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.