Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	12% 350kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	41% 13g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	580% 754g	130g per day for Men 19-50 years
Sugars	19% 14g	431% 313g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	158% 60g	38g per day for Men 19-50 years
Protein	42.5% 24g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1048% 9430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	786% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	967% 12.6mg	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	270% 1080μg	628% 2510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	3.33% 3mg	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	97% 14.5mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	40% 400mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	310% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1035% 24mg	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	96% 670mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	24% 893g	1.77% 65.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Boiled Broccoli has 216.3 times more Vitamin C, 3.2 times more Vitamin E and 67.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 12.2 times more Vitamin A, 15 times more Vitamin B1, 8.7 times more Vitamin B2, 22.7 times more Vitamin B3, 6.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Boiled Broccoli has 13.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 7.7 times more Calcium, 4.6 times more Copper, 16.9 times more Iron, 4 times more Magnesium, 12.3 times more Manganese, 4.5 times more Phosphorus, 10 times more Selenium, 12.2 times more Sodium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 10.8 times more Energy, 15.5 times more Fat, 16.6 times more Saturated Fat, 25 times more Omega 6, 10.5 times more Carbohydrate, 22.5 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6