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

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Energy	13.8% 399kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	10.6% 7.7g	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	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.6% 356g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Broccoli:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 4.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3 times more Vitamin B5, 1.3 times more Vitamin B9, 892 times more Vitamin C, 8.7 times more Vitamin E and 203.2 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 as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Broccoli:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.5 times more Copper, 3 times more Iron, 2.2 times more Manganese and 3.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Potassium and 1.6 times more Selenium 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 Raw Broccoli have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 2.6 times more Energy, 5.9 times more Omega 6, 2.7 times more Carbohydrate and 5.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 7 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.