Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	114% 148g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	58% 42g	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	2.03% 1.47g	0.55% 0.4g	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	% 0.97g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 40.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	43% 16.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	17% 153μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	132% 1.7mg	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	53.6% 214μg	95% 379μg	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	143% 129mg	0.22% 0.2mg	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	19% 2.88mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	241% 5.54mg	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	19% 133mg	100% 701mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of Boiled Broccoli have 649 times more Vitamin C, 2.9 times more Vitamin E and 74.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Vitamin A, 11.4 times more Vitamin B1, 6.6 times more Vitamin B2, 16.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of Boiled Broccoli have 12.1 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Calcium, 5.7 times more Copper, 12.4 times more Iron, 4.7 times more Magnesium, 14.4 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Selenium, 10.1 times more Sodium and 5.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.9 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 10.5 times more Energy, 12.4 times more Fat, 10.2 times more Saturated Fat, 33.4 times more Omega 6, 10.4 times more Carbohydrate, 15.2 times more Sugars, 2.5 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6