Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	25% 728kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	11% 14.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	51% 19.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	30.5% 0.4mg	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	16% 63.5μg	53.6% 214μg	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% 0mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	104% 8.33mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	134% 941mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 11.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.3 times more Calcium, 6.3 times more Iron, 7 times more Magnesium, 7.1 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.3 times more Sodium and 10.1 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 10.5 times more Energy, 15.4 times more Fat, 14.1 times more Saturated Fat, 9.3 times more Carbohydrate, 3 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.