Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	NA	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	73% 95g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.96% 1.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	13% 0.17mg	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	11.3% 45.4μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	NA	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal Organic, Regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular 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 Organic, Regular:

• 5 ounces of Boiled Broccoli have 1.7 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 11.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal Organic, Regular provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 5 ounces of Boiled Broccoli have 10.3 times more Sodium and 10.1 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 1.3 times more Calcium, 6.3 times more Iron, 7 times more Magnesium, 7.1 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal Organic, Regular contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 10.5 times more Energy, 15.4 times more Fat, 14.1 times more Saturated Fat, 9.3 times more Carbohydrate, 3 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy