Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	105% 136g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	68% 49.3g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	18.5% 0.24mg	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	35.2% 141μg	13.4% 53.6μg	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	81.6% 73.4mg	35.5% 32mg	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	33.5% 5.02mg	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	23.4% 234mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 ounces of Cooked Broccoli Raab have 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• Both Cooked Broccoli Raab as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 ounces of Cooked Broccoli Raab have 11.3 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 2.2 times more Iron, 4.3 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Sodium and 4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 15.5 times more Energy, 18.9 times more Fat, 12.5 times more Saturated Fat, 22 times more Carbohydrate, 40.1 times more Sugars, 2.6 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy