Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	7.13% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	85% 111g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	32.6% 23.6g	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	32.5% 12.3g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	84.3% 13.5mg	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	96% 1.25mg	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	257% 1029μg	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	58.3% 52.4mg	19% 17mg	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	24% 3.6mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	16.7% 167mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	72.3% 0.65mg	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	523% 42mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	38.5% 162mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Cooked Broccoli Raab have 3.1 times more Vitamin C and 160 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.6 times more Vitamin A, 4.4 times more Vitamin B1, 6 times more Vitamin B2, 4.7 times more Vitamin B3, 4 times more Vitamin B6, 10.2 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Broccoli Raab.
• 5 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Cooked Broccoli Raab as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 5 ounces of Cooked Broccoli Raab have 33.2 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.8 times more Calcium, 6.1 times more Copper, 23.2 times more Iron, 4.2 times more Magnesium, 4.5 times more Phosphorus, 4.8 times more Selenium, 6.1 times more Sodium and 13.2 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.9 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 15.2 times more Energy, 9.4 times more Fat, 9.9 times more Saturated Fat, 47.7 times more Omega 6, 25 times more Carbohydrate, 26.9 times more Sugars, 3.1 times more Fiber and 2.9 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6