Comparing Nutrients in 5 ounces Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	1.08% 31kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	75% 97g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	48.6% 35.2g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	13% 0.17mg	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	9.57% 38.3μg	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	25.4% 23mg	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	23.2% 3.5mg	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, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	15.3% 153mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, 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, oatmeal, REAL MEDLEYS, peach almond, dry:

• 5 ounces of Broccoli Raab have 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 5 ounces of Broccoli Raab have 11.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 1.3 times more Iron, 5.2 times more Magnesium, 4.1 times more Phosphorus, 2.9 times more Potassium, 6.1 times more Sodium and 2.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 17.6 times more Energy, 20.1 times more Fat, 13.4 times more Saturated Fat, 24.1 times more Carbohydrate, 65.4 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy