Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	131% 3790kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.73g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	41% 53.5g	130g per day for Men 19-50 years
Sugars	230% 167g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	79% 30g	38g per day for Men 19-50 years
Protein	203% 114g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	396% 3560μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	569% 6.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	598% 96mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	677% 8.8mg	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	1805% 7220μg	140% 560μg	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	128% 115mg	446% 401mg	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	324% 48.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	201% 2010mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	527% 4.74mg	37.8% 0.34mg	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	3663% 293mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1322% 30.4mg	97% 2.23mg	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	530% 3710mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	105% 3570mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	231% 3470mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	653% 71.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 7 times more Vitamin A, 12.4 times more Vitamin B1, 10.5 times more Vitamin B2, 20.9 times more Vitamin B3, 6.8 times more Vitamin B6, 12.9 times more Vitamin B9 and 3.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.5 times more Vitamin C and 55.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 6.1 times more Calcium, 13.9 times more Copper, 48 times more Iron, 8.8 times more Magnesium, 13.6 times more Manganese, 7.6 times more Phosphorus, 2.5 times more Potassium, 9.9 times more Selenium, 31.5 times more Sodium and 25.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 33 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 13.5 times more Energy, 40.3 times more Fat, 48.5 times more Saturated Fat, 1.6 times more Omega 3, 111.7 times more Omega 6, 14.5 times more Carbohydrate, 11.4 times more Sugars, 2.8 times more Fiber and 3.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6