Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	5.47% 159kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	263% 342g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	196% 142g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	39% 349μg	475% 4277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	356% 4.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	373% 4.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	439% 5.7mg	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	122% 490μg	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	1.5% 1.36mg	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	44% 6.58mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	18% 181mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	469% 10.8mg	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	43.4% 304mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	151% 2263mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Boiled Broccoli has 216.3 times more Vitamin C, 3.2 times more Vitamin E and 67.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 12.2 times more Vitamin A, 15 times more Vitamin B1, 8.7 times more Vitamin B2, 22.7 times more Vitamin B3, 6.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Boiled Broccoli has 13.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 7.7 times more Calcium, 4.6 times more Copper, 16.9 times more Iron, 4 times more Magnesium, 12.3 times more Manganese, 4.5 times more Phosphorus, 10 times more Selenium, 12.2 times more Sodium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 2 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 10.8 times more Energy, 15.5 times more Fat, 16.6 times more Saturated Fat, 25 times more Omega 6, 10.5 times more Carbohydrate, 22.5 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6