Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	134% 3880kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	24% 31g	130g per day for Men 19-50 years
Sugars	354% 257g	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	253% 96g	73.7% 28g	38g per day for Men 19-50 years
Protein	150% 84.2g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	72.5% 290μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	411% 370mg	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	71.3% 10.7mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	65% 650mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	323% 26mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	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	451% 3160mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 2.4 times more Vitamin B9, 92.5 times more Vitamin C, 2.4 times more Vitamin E and 85.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 3.5 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 13.3 times more Selenium, 4.2 times more Sodium and 2.9 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.8 times more Calcium and 26.9 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 15.5 times more Energy, 10.6 times more Fat, 10.9 times more Saturated Fat, 42 times more Omega 6, 25.8 times more Carbohydrate, 41.4 times more Sugars, 3.4 times more Fiber and 2.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6