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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 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 Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 13.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 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 Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy