Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18% 520kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	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	73% 95g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	36.6% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.2% 1.03mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.3% 45.4μg	25% 101μg	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	58.3% 52.4mg	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	4.44% 0.67mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	74.4% 5.95mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	23.4% 0.54mg	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	96% 672mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cooked Broccoli Raab:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 4.3 times more Vitamin B1 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 5.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Cooked Broccoli Raab:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 3.3 times more Iron, 5.5 times more Magnesium, 5.8 times more Phosphorus and 5.7 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.3 times more Calcium, 14 times more Sodium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cooked Broccoli Raab contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 14.7 times more Energy, 12.1 times more Fat, 12.5 times more Saturated Fat, 21.5 times more Carbohydrate, 3.5 times more Fiber and 4.2 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy