Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	12% 350kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	164% 28g	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	557% 724g	130g per day for Men 19-50 years
Sugars	19% 14g	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	42.5% 24g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	921% 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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	40% 400mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	404% 3.64mg	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	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	967% 22.2mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	24% 893g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 kilogram of Boiled Broccoli has 81.1 times more Vitamin C, 2.6 times more Vitamin E and 70.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 14.2 times more Vitamin B1, 8.3 times more Vitamin B2, 21.6 times more Vitamin B3, 6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 kilogram of Boiled Broccoli has 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.4 times more Calcium, 6 times more Copper, 16 times more Iron, 4.4 times more Magnesium, 11.5 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 10.3 times more Selenium, 12.6 times more Sodium and 4.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 10.6 times more Energy, 17 times more Fat, 13.5 times more Saturated Fat, 3.8 times more Omega 3, 54.6 times more Omega 6, 10.1 times more Carbohydrate, 22.2 times more Sugars, 2.1 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6