Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	18.3% 3.1g	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	117% 153g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	82% 59.6g	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	0.49% 0.36g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 58g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	17% 153μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	183% 2.4mg	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	63.5% 254μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	52% 0.47mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	194% 4.46mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, 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, maple and brown sugar, dry:

• 7 ounces of Boiled Broccoli have more Vitamin C and 3.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 6.8 times more Vitamin A, 8.3 times more Vitamin B1, 7.4 times more Vitamin B2, 19.3 times more Vitamin B3 and 6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 7 ounces of Boiled Broccoli have 14.2 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.7 times more Calcium, 3.9 times more Copper, 12.3 times more Iron, 4.2 times more Magnesium, 11.6 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 9.9 times more Selenium, 12.3 times more Sodium and 3.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 2.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 10.5 times more Energy, 11.3 times more Fat, 10 times more Saturated Fat, 30.8 times more Omega 6, 10.7 times more Carbohydrate, 21.6 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6