Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25% 730kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	9.92% 9.62g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	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	116% 150g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	80.6% 58.4g	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	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	31.8% 18g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	123% 490μg	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	2% 1.8mg	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	5.82% 0.87mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	55% 550mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	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	250% 20mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	89.3% 625mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 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, QUAKER, Instant Oatmeal, Banana Bread, dry vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 18.5 times more Vitamin B1, 10.4 times more Vitamin B2, 24.1 times more Vitamin B3, 8.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 62.7 times more Vitamin C and 2.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 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, QUAKER, Instant Oatmeal, Banana Bread, dry vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 4.9 times more Calcium, 12.4 times more Iron, 5.1 times more Magnesium, 6.3 times more Phosphorus, 1.4 times more Potassium, 29.2 times more Sodium and 4.3 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 13.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 14.2 times more Energy, 16.7 times more Fat, 20.5 times more Saturated Fat, 15.8 times more Carbohydrate, 21.8 times more Sugars, 2.2 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy