Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Energy	2% 57.5kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	12% 2.06g	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	111% 144g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.73% 4.9g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	44.8% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	49.4% 7.9mg	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	42.7% 0.56mg	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	14.4% 57.5μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	79.6% 0.72mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	54.3% 228mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.56% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, 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, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.2 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 27.4 times more Vitamin K than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 4.7 times more Vitamin B1, 1.6 times more Vitamin B2, 8.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry:

• 7 ounces of Frozen Broccoli Spears have 8.7 times more Water than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 10 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 5.9 times more Phosphorus, 1.3 times more Potassium, 16.5 times more Selenium and 9.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Omega 3 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• While 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 11.5 times more Energy, 8 times more Fat, 28.1 times more Omega 6, 13.6 times more Carbohydrate, 1.7 times more Sugars, 4 times more Fiber and 4.1 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6