Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.47% 6.28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.68% 1.18g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	11.3% 1.92g	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	84.8% 110g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	38% 27.5g	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	24.6% 9.36g	38g per day for Men 19-50 years
Protein	7.14% 4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	196% 2.55mg	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	462% 1850μg	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	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	43.6% 0.39mg	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	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	144% 3.3mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Raw Broccoli has 15.5 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 84.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 18 times more Vitamin B1, 12.7 times more Vitamin B2, 26.9 times more Vitamin B3, 1.3 times more Vitamin B5, 10.3 times more Vitamin B6 and 20.7 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Raw Broccoli has 20.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 7.5 times more Calcium, 5.7 times more Copper, 40.2 times more Iron, 4.7 times more Magnesium, 11.1 times more Manganese, 6.4 times more Phosphorus, 9.2 times more Selenium, 15.2 times more Sodium and 33.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 11 times more Energy, 12 times more Fat, 7.3 times more Saturated Fat, 27.7 times more Omega 6, 11.7 times more Carbohydrate, 11.4 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.