Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	5.95% 1.9g	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% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	104% 135g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 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	49% 18.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, QUAKER, Quick Oats with Iron, Dry	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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.2% 1.63mg	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	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	33.2% 133μg	24.3% 97μg	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% 0mg	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	8.73% 1.3mg	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, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	11% 111mg	9.33% 93mg	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	1227% 98mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	128% 536mg	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	130% 909mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21% 710mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, QUAKER, Quick Oats with Iron, Dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry 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, Quick Oats with Iron, Dry:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 10.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Frozen Chopped Broccoli have 9.8 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 61 times more Iron, 15 times more Magnesium, 9.2 times more Phosphorus, 1.7 times more Potassium and 6.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 14.3 times more Energy, 23.7 times more Fat, 21.8 times more Saturated Fat, 14.3 times more Carbohydrate, 3.1 times more Fiber and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy