Comparing Nutrients in 7 ounces Broccoli Raab VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	131% 170g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	121% 88g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	266% 42.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	326% 4.24mg	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	41% 165μg	771% 3086μg	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	44.5% 40mg	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	21.4% 3.2mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24.5% 0.22mg	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	53% 4.25mg	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	64.5% 1.5mg	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	20.7% 145mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	292% 32mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Broccoli Raab have 18.7 times more Vitamin A, 2.2 times more Vitamin B5, more Vitamin C, 2.6 times more Vitamin E and 373.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 10 times more Vitamin B1, 14.1 times more Vitamin B2, 17.6 times more Vitamin B3, 12.5 times more Vitamin B6 and 18.7 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium and 37 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.6 times more Copper, 9.1 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 6.5 times more Selenium, 22.8 times more Sodium and 21 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 7.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 18.1 times more Energy, 10.4 times more Fat, 40.3 times more Saturated Fat, 24.9 times more Omega 6, 30 times more Carbohydrate, 116.6 times more Sugars and 1.4 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3