Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	98% 127g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.48% 2.52g	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	2.27% 1.65g	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	% 1.5g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	58.5% 32.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	156% 2.03mg	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	33.2% 133μg	102% 407μg	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	124% 112mg	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	16% 2.42mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	11% 111mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	56.2% 236mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	81.8% 1226mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 ounces of Frozen Chopped Broccoli have 564 times more Vitamin C and 2.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 14 times more Vitamin B1, 9.1 times more Vitamin B2, 23.1 times more Vitamin B3, 7.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 7 ounces of Frozen Chopped Broccoli have 10.1 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 4.4 times more Calcium, 10.9 times more Iron, 6.6 times more Magnesium, 8 times more Phosphorus, 1.6 times more Potassium, 25.8 times more Sodium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 13.9 times more Energy, 21.7 times more Fat, 27.4 times more Saturated Fat, 13.4 times more Carbohydrate, 4.3 times more Fiber and 5.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy