Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	57.6% 1669kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	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	264% 343g	25% 32.6g	130g per day for Men 19-50 years
Sugars	184% 134g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	80% 30.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	370% 4.45mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	349% 4.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	321% 51.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	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	280% 1120μg	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	4.54% 4.1mg	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	13.3% 2mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	126% 1256mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	NA	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	571% 45.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	204% 1429mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	85.4% 9.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Boiled Broccoli:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry has 15.6 times more Vitamin B1, 8.1 times more Vitamin B2, 20.5 times more Vitamin B3, 5.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 72.1 times more Vitamin C and 3.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Boiled Broccoli:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry has 6.9 times more Calcium, 15 times more Iron, 4.4 times more Magnesium, 4.7 times more Phosphorus, 17.1 times more Sodium and 4.6 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 13.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Boiled Broccoli contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry has 10.5 times more Energy, 11.8 times more Fat, 11.4 times more Saturated Fat, 10.5 times more Carbohydrate, 21.2 times more Sugars, 2 times more Fiber and 3.8 times more Protein than Boiled Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy