Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	82.5% 107g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	28.7% 21g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	83% 31.6g	38g per day for Men 19-50 years
Protein	7.1% 4g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	135% 1.76mg	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	23.7% 95μg	88.2% 353μg	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	89% 80mg	0.31% 0.28mg	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	11.5% 1.73mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Frozen Chopped Broccoli have 282 times more Vitamin C and 2.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 14.4 times more Vitamin B1, 11 times more Vitamin B2, 26.5 times more Vitamin B3, 9.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 5 ounces of Frozen Chopped Broccoli have 12.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 5 times more Calcium, 11.6 times more Iron, 5.1 times more Magnesium, 6.1 times more Phosphorus, 19.7 times more Sodium and 4.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 14.1 times more Energy, 16.6 times more Fat, 21 times more Saturated Fat, 15.8 times more Carbohydrate, 10.9 times more Sugars, 7.4 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy