Comparing Nutrients in 5 ounces Broccoli Raab VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	84% 109g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	58.7% 42.6g	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	0.33% 0.24g	0.35% 0.26g	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	% 0.14g	% 0.72g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 41.5g	g per day for Men 19-50 years
Fiber	10% 3.83g	27% 10.2g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	82% 737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	131% 1.7mg	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	29.4% 118μg	45.4% 181μg	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	32% 28.6mg	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	15.3% 2.3mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	15.3% 153mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	37% 0.33mg	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	38% 3.03mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	138% 3.2mg	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	14.8% 103mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	40.7% 22.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 5 ounces of Broccoli Raab have more Vitamin C and 3.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 4 times more Vitamin A, 3.2 times more Vitamin B1, 7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.3 times more Vitamin B5, 7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli Raab.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 5 ounces of Broccoli Raab have 14.7 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.1 times more Calcium, 5.6 times more Copper, 3.8 times more Iron, 4 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 15.8 times more Selenium, 15.3 times more Sodium and 2.2 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3.7 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 16.7 times more Energy, 9.4 times more Fat, 9.6 times more Saturated Fat, 54.1 times more Omega 6, 27 times more Carbohydrate, 79 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6