Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.02% 175kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7% 3.93g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	20% 0.26mg	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	25% 99μg	33.2% 133μg	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	0.22% 0.2mg	124% 112mg	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	1.2% 0.18mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	8.38% 0.075mg	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	55% 4.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	25.4% 0.58mg	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% 127mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.2% 156g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 2.7 times more Vitamin A, 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 564 times more Vitamin C, 13.6 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.9 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 3.4 times more Energy, 3.7 times more Carbohydrate and 6.5 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 11.7 times more Omega 3, 2.3 times more Fiber and 1.4 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.