Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Broccoli	Recommended Dietary Allowance
Energy	131% 3790kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	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	580% 754g	51% 66.4g	130g per day for Men 19-50 years
Sugars	431% 313g	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	158% 60g	68.4% 26g	38g per day for Men 19-50 years
Protein	148% 83g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	1048% 9430μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	786% 9.43mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	822% 10.7mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	786% 126mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	967% 12.6mg	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	628% 2510μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Broccoli	Recommended Dietary Allowance
Calcium	307% 3070mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	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	1413% 113mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1035% 24mg	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	429% 3000mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	333% 4990mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.77% 65.6g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 30.4 times more Vitamin A, 13.3 times more Vitamin B1, 9.1 times more Vitamin B2, 19.7 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 297.3 times more Vitamin C, 1.7 times more Vitamin E and 48.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 6.5 times more Calcium, 5.7 times more Copper, 15.5 times more Iron, 4 times more Magnesium, 11.3 times more Manganese, 4.5 times more Phosphorus, 6.4 times more Selenium, 15.1 times more Sodium and 4.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 13.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 11.1 times more Energy, 17.2 times more Fat, 11.5 times more Saturated Fat, 26 times more Omega 6, 11.4 times more Carbohydrate, 18.4 times more Sugars, 2.3 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.