Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	4.38% 127kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	268% 348g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	181% 131g	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	36% 13.6g	99% 37.6g	38g per day for Men 19-50 years
Protein	25% 14g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	363% 4.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	342% 4.45mg	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	63.5% 254μg	232% 930μg	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	202% 182mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	15% 150mg	110% 1102mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	34.6% 2.77mg	498% 40mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	31.8% 222mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	137% 2059mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	81.2% 8.94mg	11mg per day for Men 19-50 years
Water	11% 411g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 1 pound of Cooked Chopped Frozen Broccoli has 33.4 times more Vitamin C and 3.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contains 13.3 times more Vitamin B1, 12.8 times more Vitamin B2, 26.7 times more Vitamin B3, 7.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 1 pound of Cooked Chopped Frozen Broccoli has 13.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contains 7.4 times more Calcium, 14.4 times more Iron, 6.7 times more Magnesium, 6 times more Phosphorus, 2.3 times more Potassium, 41.3 times more Sodium and 7 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contains 13.1 times more Energy, 38.4 times more Fat, 48.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.6 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy