Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	57.7% 1674kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	11% 14g	130g per day for Men 19-50 years
Sugars	158% 115g	3.88% 2.8g	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	1.44% 1.04g	1.5% 1.1g	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	% 1.36g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 111g	% 0.68g	g per day for Men 19-50 years
Fiber	95% 36.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	77% 43.2g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	222% 1996μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	76.8% 1mg	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	217% 866μg	80.5% 322μg	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	186% 168mg	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% 2.27mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	106% 1061mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	37.8% 0.34mg	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	480% 38.4mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	75% 1.72mg	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	209% 1461mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	131% 1969mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cooked Broccoli Raab:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 1.9 times more Vitamin A, 4.4 times more Vitamin B1, 5.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5, 4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin C, 5.1 times more Vitamin E and 134.7 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Cooked Broccoli Raab:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 2 times more Calcium, 4 times more Copper, 6.7 times more Iron, 3.4 times more Magnesium, 6.8 times more Manganese, 3.9 times more Phosphorus, 4.9 times more Selenium, 7.8 times more Sodium and 4.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 13.2 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Cooked Broccoli Raab contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 14.8 times more Energy, 9.3 times more Fat, 8.6 times more Saturated Fat, 52.8 times more Omega 6, 24.4 times more Carbohydrate, 40.9 times more Sugars, 2.9 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.6 times more Omega 3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6