Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	12% 350kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	47.7% 46.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	92% 15.7g	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	592% 769g	130g per day for Men 19-50 years
Sugars	19% 14g	414% 300g	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	2.5% 1.8g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 293g	g per day for Men 19-50 years
Fiber	87% 33g	189% 72g	38g per day for Men 19-50 years
Protein	42.5% 24g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	578% 5200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	698% 9.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	667% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	923% 12mg	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	320% 1280μg	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	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	40% 400mg	226% 2260mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	261% 2.35mg	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	1028% 82.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	977% 22.5mg	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	424% 2970mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	287% 158μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	155% 17mg	11mg per day for Men 19-50 years
Water	24% 893g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry:

• 1 kilogram of Boiled Broccoli has more Vitamin C and 3.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 6.8 times more Vitamin A, 8.3 times more Vitamin B1, 7.4 times more Vitamin B2, 19.3 times more Vitamin B3 and 6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kilogram of Boiled Broccoli has 14.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 5.7 times more Calcium, 3.9 times more Copper, 12.3 times more Iron, 4.2 times more Magnesium, 11.6 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 9.9 times more Selenium, 12.3 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 10.5 times more Energy, 11.3 times more Fat, 10 times more Saturated Fat, 30.8 times more Omega 6, 10.7 times more Carbohydrate, 21.6 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6