Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Boiled Broccoli	Recommended Dietary Allowance
Energy	124% 3610kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	64.7% 62.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	342% 130g	87% 33g	38g per day for Men 19-50 years
Protein	295% 165g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	618% 7.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	679% 109mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	788% 10.3mg	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	513% 2050μg	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	1.1% 1mg	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	37.3% 5.6mg	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, weight control, cinnamon	Boiled Broccoli	Recommended Dietary Allowance
Calcium	245% 2450mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	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	1105% 88.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	283% 1190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	574% 4020mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	98% 3340mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.46% 91g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Boiled Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 11.8 times more Vitamin B1, 7.1 times more Vitamin B2, 19.7 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 649 times more Vitamin C and 2.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon vs Boiled Broccoli:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 6.1 times more Calcium, 13.2 times more Iron, 5.7 times more Magnesium, 6 times more Phosphorus, 15.1 times more Sodium and 5.9 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 9.8 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• Both Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon and Boiled Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon has 10.3 times more Energy, 15.3 times more Fat, 15.3 times more Saturated Fat, 8.9 times more Carbohydrate, 3.9 times more Fiber and 6.9 times more Protein than Boiled Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy