Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli Raab	Recommended Dietary Allowance
Energy	13.8% 399kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	9.94% 13g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	16% 9g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	59.7% 0.78mg	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	56.7% 227μg	94% 376μg	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	0.5% 0.45mg	102% 92mg	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	2.72% 0.41mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli Raab	Recommended Dietary Allowance
Calcium	25.4% 254mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	21% 0.19mg	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	125% 10mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	78% 1.8mg	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	41.5% 290mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.6% 356g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 1 lb of 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 raisins and spice, prepared with water vs Broccoli Raab:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Vitamin B5, 1.7 times more Vitamin B9, 202 times more Vitamin C, 18 times more Vitamin E and 448 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Broccoli Raab provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw 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 raisins and spice, prepared with water vs Broccoli Raab:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 1.8 times more Copper, 1.6 times more Selenium and 3.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.9 times more Calcium, 2.3 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Broccoli Raab contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 4 times more Energy, 6.3 times more Carbohydrate and 22.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 21 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.