Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	8.93% 8.66g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	5.14% 1.64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	75.7% 98g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	23.3% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	33% 12.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	149% 1.94mg	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	20% 79.4μg	97% 387μg	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	63% 57mg	0.47% 0.43mg	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	12.5% 1.87mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	NA	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	11% 0.86mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	72% 1077mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 5 ounces of Cooked Chopped Frozen Broccoli have 133.7 times more Vitamin C and 2.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 16.4 times more Vitamin B1, 14.4 times more Vitamin B2, 29.8 times more Vitamin B3, 10.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 5 ounces of Cooked Chopped Frozen Broccoli have 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 9.5 times more Calcium, 19.7 times more Iron, 8.9 times more Magnesium, 8 times more Phosphorus, 2.3 times more Potassium, 69.1 times more Sodium and 9.4 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 12.8 times more Energy, 50.9 times more Fat, 64.4 times more Saturated Fat, 13 times more Carbohydrate, 8.1 times more Sugars, 2.9 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy