Comparing Nutrients in 1 kilogram Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	11.7% 340kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	534% 695g	130g per day for Men 19-50 years
Sugars	23.4% 17g	258% 187g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	203% 77g	38g per day for Men 19-50 years
Protein	50.4% 28g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	97% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	98% 1.27mg	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	158% 630μg	85% 340μg	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	991% 892mg	31% 28mg	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	52% 7.8mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	47% 470mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	24% 893g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Broccoli has 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 31.9 times more Vitamin C and 1.7 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 5 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Broccoli.
• Both Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Broccoli has 12 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 1.4 times more Calcium, 4.2 times more Iron, 4.7 times more Magnesium, 4.3 times more Phosphorus, 10.2 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 11.4 times more Energy, 26.5 times more Fat, 14.5 times more Saturated Fat, 10.5 times more Carbohydrate, 11 times more Sugars, 3 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy