Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19.3% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	6.14% 1.97g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	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	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	72.8% 95g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	51.5% 37.3g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26.5% 10g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	25% 0.33mg	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	25% 101μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	1.1% 0.99mg	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	24% 3.6mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	16.7% 167mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	27.6% 3.03mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Vitamin B3, 3.2 times more Vitamin B9, 52.9 times more Vitamin C and 5.1 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2 times more Vitamin B1, 1.8 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 5 ounces of Cooked Broccoli Raab have 13.9 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.4 times more Iron, 3.8 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Sodium and 4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 15.8 times more Energy, 21.2 times more Fat, 15.6 times more Saturated Fat, 21.4 times more Carbohydrate, 42.5 times more Sugars, 2.5 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy