Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Energy	60.7% 1760kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	25% 32.6g	130g per day for Men 19-50 years
Sugars	160% 116g	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	115% 43.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	68.2% 38g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.2% 10.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.5% 1.12mg	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	33% 132μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	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	32.4% 4.85mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29.5% 295mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	146% 11.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	306% 7.05mg	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	205% 1433mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	70.8% 1061mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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 ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 77 times more Vitamin A, 3.7 times more Vitamin B9, 162.3 times more Vitamin C, 1.4 times more Vitamin E and 47 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 1.6 times more Calcium, 4.3 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 8 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium, 5.7 times more Sodium and 3.5 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 26.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 11.1 times more Energy, 13.5 times more Fat, 12.3 times more Saturated Fat, 25.5 times more Omega 6, 11.2 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Boiled Broccoli.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6