Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	127% 3670kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	515% 670g	24% 31g	130g per day for Men 19-50 years
Sugars	13.8% 10g	8.55% 6.2g	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	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	258% 98g	73.7% 28g	38g per day for Men 19-50 years
Protein	286% 160g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	169% 2.2mg	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	80% 320μg	178% 710μg	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	411% 370mg	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	31.3% 4.7mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	52% 520mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	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	525% 42mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	352% 1480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	677% 4740mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.38% 88g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cooked Broccoli Raab:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 4.3 times more Vitamin B1 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 5.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cooked Broccoli Raab:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 3.3 times more Iron, 5.5 times more Magnesium, 5.8 times more Phosphorus and 5.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.3 times more Calcium, 14 times more Sodium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cooked Broccoli Raab contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 14.7 times more Energy, 12.1 times more Fat, 12.5 times more Saturated Fat, 21.5 times more Carbohydrate, 3.5 times more Fiber and 4.2 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy