Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	17% 2.9g	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	119% 154g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	45.7% 33g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	17% 153μg	78.5% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	134% 1.75mg	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	358% 1433μg	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	25.4% 23mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	105% 0.94mg	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	727% 58mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	262% 6.03mg	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	105% 736mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	130% 14.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 7 ounces of Boiled Broccoli have 5.6 times more Vitamin C and 88.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 4.6 times more Vitamin A, 10.8 times more Vitamin B1, 6.9 times more Vitamin B2, 17.3 times more Vitamin B3, 4.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 3.4 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 7 ounces of Boiled Broccoli have 32.5 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 5 times more Calcium, 7.8 times more Copper, 43.7 times more Iron, 5.5 times more Magnesium, 15.7 times more Manganese, 5.5 times more Phosphorus, 4.3 times more Selenium, 8.5 times more Sodium and 16 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.8 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 10.8 times more Energy, 11.8 times more Fat, 11.1 times more Saturated Fat, 28.5 times more Omega 6, 10.8 times more Carbohydrate, 12 times more Sugars, 2.5 times more Fiber and 4.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6