Comparing Nutrients in 5 ounces Broccoli VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	20.7% 27g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	12.3% 8.94g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	17.3% 156μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	24% 0.31mg	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	22.3% 89.3μg	17% 68μg	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	140% 126mg	0% 0mg	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	7.37% 1.1mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	13% 0.12mg	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	13% 1.03mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	39.6% 0.91mg	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	13.4% 94mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• Raw Broccoli has 2.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C, 6.5 times more Vitamin E and 203.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 3.5 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• Raw Broccoli has 4.5 times more Potassium and 1.6 times more Selenium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.3 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.1 times more Manganese, 3.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.5 times more Omega 3 and 1.3 times more Fiber than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.8 times more Energy, 3.3 times more Fat, 8.3 times more Omega 6, 2.9 times more Carbohydrate and 3.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.