Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	109% 142g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	48.3% 35g	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	15.7% 5.95g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	11% 6.15g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	150% 1.94mg	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	27.8% 111μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.22% 0.2mg	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	17.5% 2.6mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	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	15% 1.2mg	301% 24mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	48.7% 204mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	14% 97mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	19.8% 673mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	74% 1109mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 7 ounces of Cooked Chopped Frozen Broccoli have 401 times more Vitamin C and 2.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 26.3 times more Vitamin B1, 7.6 times more Vitamin B2, 19.8 times more Vitamin B3, 7.5 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 7 ounces of Cooked Chopped Frozen Broccoli have 12.3 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 7.5 times more Calcium, 19.9 times more Iron, 7.9 times more Magnesium, 7.3 times more Phosphorus, 2.4 times more Potassium, 50.8 times more Sodium and 8.2 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 13.4 times more Energy, 62.2 times more Fat, 116.2 times more Saturated Fat, 13.4 times more Carbohydrate, 12 times more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy