Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	127% 3690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	52.6% 51g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	292% 211g	18.6% 13.5g	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	2.76% 2g	11.4% 8.3g	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	% 2.5g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 204g	NA	g per day for Men 19-50 years
Fiber	216% 82g	79% 30g	38g per day for Men 19-50 years
Protein	186% 104g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	489% 4400μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	598% 7.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	625% 8.13mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	663% 8.6mg	100% 1.3mg	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	478% 1910μg	168% 670μg	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	1.1% 1mg	627% 564mg	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	33.3% 5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	229% 2290mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	42.2% 0.38mg	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	1039% 83mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1213% 28mg	128% 2.94mg	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	504% 3530mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	277% 4160mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2% 73.7g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Chopped Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 8.5 times more Vitamin A, 13.5 times more Vitamin B1, 8.5 times more Vitamin B2, 19.6 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 564 times more Vitamin C, 2.4 times more Vitamin E and 42.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Chopped Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.1 times more Calcium, 9.1 times more Copper, 10.3 times more Iron, 5.5 times more Magnesium, 9.5 times more Manganese, 7.1 times more Phosphorus, 1.4 times more Potassium, 17.3 times more Sodium and 5.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 14.2 times more Energy, 17.6 times more Fat, 18.4 times more Saturated Fat, 54.9 times more Omega 6, 15.6 times more Carbohydrate, 15.7 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 and 4.2 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.