Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	128% 3720kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	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	576% 749g	24% 31g	130g per day for Men 19-50 years
Sugars	225% 163g	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	268% 102g	73.7% 28g	38g per day for Men 19-50 years
Protein	221% 124g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	399% 3590μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	611% 98mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	685% 8.9mg	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	1843% 7370μg	178% 710μg	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	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	207% 31mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	242% 2420mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	3738% 299mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1674% 38.5mg	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	740% 5180mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	243% 3650mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	702% 77.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 1.6 times more Vitamin A, 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 10.4 times more Vitamin B9 and 1.2 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.2 times more Vitamin C and 121.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Cooked 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, Toasted Multigrain Crisps vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 2.1 times more Calcium, 4.2 times more Copper, 23.5 times more Iron, 6.2 times more Magnesium, 10.1 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium, 6.5 times more Sodium and 14.3 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 22.9 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 14.9 times more Energy, 9.8 times more Fat, 10.2 times more Saturated Fat, 63 times more Omega 6, 24 times more Carbohydrate, 26.4 times more Sugars, 3.6 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6