Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	15% 4.85g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	74.3% 12.6g	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	253% 328g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	193% 140g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	337% 4.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	355% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	339% 54.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	418% 5.43mg	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	271% 1084μg	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	327% 294mg	4.03% 3.63mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	18% 181mg	135% 1347mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	183% 1.65mg	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	607% 48.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	439% 10mg	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	192% 1343mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	50% 1696mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	156% 2341mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	11% 405g	1.02% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 pound of Boiled Broccoli has 81.1 times more Vitamin C, 2.6 times more Vitamin E and 70.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 14.2 times more Vitamin B1, 8.3 times more Vitamin B2, 21.6 times more Vitamin B3, 6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry:

• 1 pound of Boiled Broccoli has 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.4 times more Calcium, 6 times more Copper, 16 times more Iron, 4.4 times more Magnesium, 11.5 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 10.3 times more Selenium, 12.6 times more Sodium and 4.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 10.6 times more Energy, 17 times more Fat, 13.5 times more Saturated Fat, 3.8 times more Omega 3, 54.6 times more Omega 6, 10.1 times more Carbohydrate, 22.2 times more Sugars, 2.1 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6