Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	57.7% 1674kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	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	260% 338g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	132% 96g	8.45% 6.12g	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	1.25% 0.91g	5.2% 3.76g	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	% 1.13g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 93g	NA	g per day for Men 19-50 years
Fiber	98% 37g	36% 13.6g	38g per day for Men 19-50 years
Protein	84% 47g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	222% 1996μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	217% 866μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	104% 1039mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	19% 0.17mg	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	471% 37.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	58% 1.33mg	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	229% 1601mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Chopped Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 8.5 times more Vitamin A, 13.5 times more Vitamin B1, 8.5 times more Vitamin B2, 19.6 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 564 times more Vitamin C, 2.4 times more Vitamin E and 42.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frozen Chopped Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.1 times more Calcium, 9.1 times more Copper, 10.3 times more Iron, 5.5 times more Magnesium, 9.5 times more Manganese, 7.1 times more Phosphorus, 1.4 times more Potassium, 17.3 times more Sodium and 5.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 14.2 times more Energy, 17.6 times more Fat, 18.4 times more Saturated Fat, 54.9 times more Omega 6, 15.6 times more Carbohydrate, 15.7 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 and 4.2 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.