Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	128% 3710kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	557% 724g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	426% 309g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	182% 69g	79% 30g	38g per day for Men 19-50 years
Protein	158% 88.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	100% 1.3mg	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	598% 2390μg	168% 670μg	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	8.9% 8mg	627% 564mg	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	36.7% 5.5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	297% 2970mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	42.2% 0.38mg	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	1338% 107mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	128% 2.94mg	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	423% 2960mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 16.8 times more Vitamin B1, 10.6 times more Vitamin B2, 25.5 times more Vitamin B3, 2.4 times more Vitamin B5, 9.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 70.5 times more Vitamin C, 2.2 times more Vitamin E and 40.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 5.3 times more Calcium, 9.6 times more Copper, 13.2 times more Iron, 5.1 times more Magnesium, 7.6 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 5.9 times more Selenium, 21.5 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 11 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 14.3 times more Energy, 24.1 times more Fat, 24.3 times more Saturated Fat, 4.3 times more Omega 3, 89.8 times more Omega 6, 15.1 times more Carbohydrate, 22.9 times more Sugars, 2.3 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6