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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Broccoli Raab	Recommended Dietary Allowance
Energy	131% 3790kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.73g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	22% 28.5g	130g per day for Men 19-50 years
Sugars	230% 167g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	218% 83g	71% 27g	38g per day for Men 19-50 years
Protein	203% 114g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	396% 3560μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	569% 6.83mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	598% 96mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	677% 8.8mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Broccoli Raab	Recommended Dietary Allowance
Calcium	201% 2010mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	527% 4.74mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1322% 30.4mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	105% 3570mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	231% 3470mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	653% 71.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 1 kg of 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, Oatmeal Squares vs Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 2.7 times more Vitamin A, 4.2 times more Vitamin B1, 6.6 times more Vitamin B2, 7.8 times more Vitamin B3, 5.1 times more Vitamin B6, 8.7 times more Vitamin B9 and 3 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.8 times more Vitamin C and 140 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 1.9 times more Calcium, 11.3 times more Copper, 13.7 times more Iron, 5.2 times more Magnesium, 7.7 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 6.9 times more Selenium, 10.5 times more Sodium and 9.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 33.7 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Oatmeal Squares has 17.2 times more Energy, 9.9 times more Fat, 10.5 times more Saturated Fat, 50.1 times more Omega 6, 27.3 times more Carbohydrate, 43.9 times more Sugars, 3.1 times more Fiber and 3.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.8 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6