Comparing Nutrients in 7 ounces Broccoli VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.42% 1.73g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	119% 155g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	46% 33.4g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	134% 1.75mg	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	31.3% 125μg	359% 1435μg	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	197% 177mg	25.4% 23mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	9.33% 93mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	130% 14.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 7 ounces of Broccoli have 7.8 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 7 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 9.7 times more Vitamin B1, 7.3 times more Vitamin B2, 15 times more Vitamin B3, 5 times more Vitamin B6 and 11.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 7 ounces of Broccoli have 32.5 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 7 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 4.3 times more Calcium, 39.7 times more Iron, 5.5 times more Magnesium, 5.6 times more Phosphorus, 10.5 times more Sodium and 17.5 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 11.2 times more Energy, 13.1 times more Fat, 7.7 times more Saturated Fat, 11.8 times more Carbohydrate, 9.9 times more Sugars, 3.2 times more Fiber and 4 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy