Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.6% 539kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	33% 24g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	28.6% 16g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	256% 1025μg	20% 79.4μg	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	18% 16.3mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28.5% 285mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	5.35% 0.048mg	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	514% 41mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	75% 526mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32.8% 492mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 12.5 times more Vitamin B1, 10.5 times more Vitamin B2, 20.9 times more Vitamin B3, 6.8 times more Vitamin B6 and 12.9 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.5 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 6.1 times more Calcium, 47.5 times more Iron, 8.8 times more Magnesium, 7.6 times more Phosphorus, 2.5 times more Potassium, 31.5 times more Sodium and 25.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 33 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 13.6 times more Energy, 40.3 times more Fat, 48.6 times more Saturated Fat, 14.6 times more Carbohydrate, 11.4 times more Sugars, 2.8 times more Fiber and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy