Comparing Nutrients in 1 pound Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Broccoli Raab	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	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	47% 61g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.67% 22.7μg	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% 0mg	102% 92mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	31.8% 2.54mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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% 286mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt 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, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.1 times more Vitamin B1, 5.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.9 times more Vitamin B6, 16.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Broccoli Raab:

• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt has 2 times more Copper, 1.2 times more Manganese and 2.1 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Calcium, 3.8 times more Iron, 2.6 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Broccoli Raab contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt has 2.8 times more Energy and 4.7 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 12.6 times more Omega 3 and 1.5 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.