Comparing Nutrients in 5 ounces Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	NA	1.62% 1.18g	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	1.77% 7.1μg	23.7% 95μg	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	0% 0mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	6% 0.054mg	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	17% 1.37mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	18% 0.42mg	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	16.6% 116mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	2.88% 98mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 2.2 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 2.7 times more Vitamin B2, 4.9 times more Vitamin B3, 2.8 times more Vitamin B5, 10 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 1.7 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium and 3.1 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Frozen Chopped Broccoli contain similar levels of Copper, Iron, Zinc and Water per five ounces.
• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 1.6 times more Carbohydrate than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 7 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 5 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Omega 3
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.