Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	11%	10%	79%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.66% 6.46g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	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	87% 113g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	49.6% 36g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	13% 52.4μg	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	1.26% 1.13mg	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	43% 6.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 5 ounces of Broccoli have 31 times more Vitamin A, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 111.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 5.9 times more Vitamin B1, 3 times more Vitamin B3 and 5.8 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch:

• 5 ounces of Broccoli have 32.5 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 4.4 times more Iron, 5 times more Magnesium, 5.3 times more Phosphorus, 8.3 times more Sodium and 6.4 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch contain 11.2 times more Energy, 12.3 times more Fat, 7.2 times more Saturated Fat, 12 times more Carbohydrate, 14.9 times more Sugars, 3.1 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy