Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Broccoli	Recommended Dietary Allowance
Energy	123% 3580kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	534% 695g	51% 66.4g	130g per day for Men 19-50 years
Sugars	164% 119g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	232% 88g	68.4% 26g	38g per day for Men 19-50 years
Protein	201% 113g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	900% 11.7mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	852% 136mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1054% 13.7mg	135% 1.75mg	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	683% 2730μg	158% 630μg	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	3.33% 3mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Broccoli	Recommended Dietary Allowance
Calcium	313% 3130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	NA	54.4% 0.49mg	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	1500% 120mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	559% 3910mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	507% 7600mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 12.7 times more Vitamin B1, 10 times more Vitamin B2, 21.3 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 297.3 times more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 6.7 times more Calcium, 16.4 times more Iron, 5.5 times more Magnesium, 5.9 times more Phosphorus, 23 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 10.5 times more Energy, 16.5 times more Fat, 10.2 times more Saturated Fat, 10.5 times more Carbohydrate, 7 times more Sugars, 3.4 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.