Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	8.62% 250kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	35% 11g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	528% 686g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	343% 249g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	195% 74g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	93% 1.2mg	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	178% 710μg	67.5% 270μg	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	411% 370mg	179% 161mg	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	169% 25.3mg	164% 24.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	118% 1180mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	NA	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	159% 12.7mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	NA	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	117% 820mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	165% 5600mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	198% 22mg	11mg per day for Men 19-50 years
Water	24.7% 914g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Cooked Broccoli Raab has 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• Both Cooked Broccoli Raab as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Cooked Broccoli Raab has 11.3 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 2.2 times more Iron, 4.3 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Sodium and 4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 15.5 times more Energy, 18.9 times more Fat, 12.5 times more Saturated Fat, 22 times more Carbohydrate, 40.1 times more Sugars, 2.6 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy