Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Broccoli	Recommended Dietary Allowance
Energy	126% 3660kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	29% 9.26g	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	582% 757g	51% 66.4g	130g per day for Men 19-50 years
Sugars	203% 147g	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	587% 223g	68.4% 26g	38g per day for Men 19-50 years
Protein	157% 88g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	635% 7.62mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	814% 10.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	778% 124mg	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	955% 12.4mg	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	623% 2490μg	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	2.22% 2mg	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	28.7% 4.3mg	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 Swirl, high fiber	Broccoli	Recommended Dietary Allowance
Calcium	278% 2780mg	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	1176% 94mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	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	437% 3060mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 kg of Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 10.7 times more Vitamin B1, 9 times more Vitamin B2, 19.5 times more Vitamin B3, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Broccoli.
• While 1 kg of Raw Broccoli contains 446 times more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Raw Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 5.9 times more Calcium, 12.9 times more Iron, 4.3 times more Magnesium, 4.6 times more Phosphorus, 14.3 times more Sodium and 5 times more Zinc than Broccoli.
• While 1 kg of Raw Broccoli contains 11.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 10.8 times more Energy, 13 times more Fat, 8.1 times more Saturated Fat, 11.4 times more Carbohydrate, 8.6 times more Sugars, 8.6 times more Fiber and 3.1 times more Protein than Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy