Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	127% 3680kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	47.7% 46.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	414% 300g	19% 14g	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	2.5% 1.8g	10.2% 7.4g	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	% 5.1g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 293g	% 0.8g	g per day for Men 19-50 years
Fiber	189% 72g	87% 33g	38g per day for Men 19-50 years
Protein	164% 92g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	578% 5200μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	698% 9.07mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	667% 107mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	923% 12mg	154% 2mg	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	320% 1280μg	270% 1080μg	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	0% 0mg	721% 649mg	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	29.3% 4.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	226% 2260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	1028% 82.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	977% 22.5mg	84.3% 1.94mg	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	424% 2970mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 6.8 times more Vitamin A, 8.3 times more Vitamin B1, 7.4 times more Vitamin B2, 19.3 times more Vitamin B3 and 6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin C and 3.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.7 times more Calcium, 3.9 times more Copper, 12.3 times more Iron, 4.2 times more Magnesium, 11.6 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 9.9 times more Selenium, 12.3 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 10.5 times more Energy, 11.3 times more Fat, 10 times more Saturated Fat, 30.8 times more Omega 6, 10.7 times more Carbohydrate, 21.6 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Omega 3 and 4.1 times more Fructose than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.