Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	60.4% 1751kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	25% 32.6g	130g per day for Men 19-50 years
Sugars	189% 137g	8.7% 6.3g	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	1.13% 0.82g	4.63% 3.36g	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	% 1.77g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 135g	% 0.36g	g per day for Men 19-50 years
Fiber	86% 32.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	75% 42g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	349% 3139μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	69.8% 0.91mg	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	168% 671μg	122% 490μg	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	0% 0mg	327% 294mg	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	15.4% 2.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	117% 1170mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	587% 47mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	38.3% 0.88mg	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	198% 1383mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Broccoli:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 9 times more Vitamin A, 17 times more Vitamin B1, 8.1 times more Vitamin B2, 21.2 times more Vitamin B3, 7.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin C, 2.8 times more Vitamin E and 100.8 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Boiled Broccoli:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 6.5 times more Calcium, 3.9 times more Copper, 15.5 times more Iron, 4.3 times more Magnesium, 11.8 times more Manganese, 4.6 times more Phosphorus, 1.2 times more Potassium, 10.5 times more Selenium, 12.3 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.9 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 11 times more Energy, 11.5 times more Fat, 9.8 times more Saturated Fat, 30.4 times more Omega 6, 10.7 times more Carbohydrate, 21.8 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Omega 3 and 4.1 times more Fructose than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.