Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	2% 57.5kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	117% 152g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	79% 57.3g	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% 6.07g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	2.65% 2.4mg	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	18% 2.68mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Frozen Broccoli Spears have 56.9 times more Vitamin C and 3.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 10.1 times more Vitamin B1, 9.1 times more Vitamin B2, 26.4 times more Vitamin B3, 5.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.9 times more Calcium, 12.2 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 1.3 times more Potassium, 26.7 times more Sodium and 5.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 12.6 times more Energy, 13.6 times more Fat, 16.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.6 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy