Comparing Nutrients in 7 ounces Boiled Broccoli VS Dry Quick QUAKER Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Quick QUAKER Oats	14%	16%	70%

Macro Nutrients

	Boiled Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	25.7% 4.37g	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	104% 135g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.9% 2.8g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	15.3% 0.2mg	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	16% 63.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	81.6% 0.73mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	371% 8.53mg	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	130% 909mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	104% 57.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dry Quick QUAKER Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Dry Quick QUAKER Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Dry Quick QUAKER Oats:

• 7 ounces of Boiled Broccoli have more Vitamin A, 2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Dry Quick QUAKER Oats.
• While 7 oz of Dry Quick Oats QUAKER Cereals contain 8.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Quick QUAKER Oats provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Dry Quick QUAKER Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Quick Oats QUAKER Cereals have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Dry Quick QUAKER Oats:

• 7 ounces of Boiled Broccoli have 13.7 times more Sodium and 9.5 times more Water than Dry Quick QUAKER Oats.
• While 7 oz of Dry Quick Oats QUAKER Cereals contain 6.1 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 22.2 times more Manganese, 6.8 times more Phosphorus, 18.1 times more Selenium and 7.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Quick QUAKER Oats contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Quick Oats QUAKER Cereals contain 10.6 times more Energy, 16.8 times more Fat, 14.1 times more Saturated Fat, 43.1 times more Omega 6, 9.5 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Quick QUAKER Oats offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6