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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	60.7% 1760kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	160% 116g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	115% 43.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	68.2% 38g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.2% 10.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.5% 1.12mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	29.5% 295mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	37.8% 0.34mg	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	146% 11.7mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	306% 7.05mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	70.8% 1061mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Cooked Broccoli Raab 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 227 times more Vitamin A, 2.4 times more Vitamin B9, 92.5 times more Vitamin C, 2.4 times more Vitamin E and 85.3 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 Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 3.5 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 13.3 times more Selenium, 4.2 times more Sodium and 2.9 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.8 times more Calcium and 26.9 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 15.5 times more Energy, 10.6 times more Fat, 10.9 times more Saturated Fat, 42 times more Omega 6, 25.8 times more Carbohydrate, 41.4 times more Sugars, 3.4 times more Fiber and 2.2 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6