Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	81.3% 106g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	41.3% 30g	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	1.45% 1.05g	0.39% 0.28g	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	% 0.69g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 29g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	12% 109μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	94% 1.22mg	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	38.3% 153μg	67.7% 271μg	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	102% 92mg	0.16% 0.14mg	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	13.7% 2.06mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	172% 3.95mg	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	13.6% 95mg	71.5% 500mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 5 ounces of Boiled Broccoli have 649 times more Vitamin C, 2.9 times more Vitamin E and 74.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Vitamin A, 11.4 times more Vitamin B1, 6.6 times more Vitamin B2, 16.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 5 ounces of Boiled Broccoli have 12.1 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Calcium, 5.7 times more Copper, 12.4 times more Iron, 4.7 times more Magnesium, 14.4 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Selenium, 10.1 times more Sodium and 5.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.9 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 10.5 times more Energy, 12.4 times more Fat, 10.2 times more Saturated Fat, 33.4 times more Omega 6, 10.4 times more Carbohydrate, 15.2 times more Sugars, 2.5 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6