Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.2% 1.66g	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	122% 159g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	59% 42.7g	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	47.5% 18g	38g per day for Men 19-50 years
Protein	11% 6.15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	197% 31.5mg	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	242% 3.15mg	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	708% 2832μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	393% 9.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	157% 141mg	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	74% 11mg	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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0% 0mg	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	797% 63.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	36.4% 153mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	33% 1127mg	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	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 43.2 times more Vitamin B1, 16.6 times more Vitamin B2, 34.6 times more Vitamin B3, 12.2 times more Vitamin B6, 25.5 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and 4.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Calcium and 33 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 52.6 times more Iron, 5.9 times more Magnesium, 6.6 times more Phosphorus, 4 times more Potassium, 50.4 times more Sodium and 42.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 13.4 times more Energy, 46.8 times more Fat, 46.6 times more Saturated Fat, 15 times more Carbohydrate, 14.6 times more Sugars, 3 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy