Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	25% 728kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	2.74% 2g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	16% 63.5μg	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	7.5% 0.067mg	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	104% 8.33mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 13.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.6 times more Calcium, 6.9 times more Iron, 11.4 times more Magnesium, 9.7 times more Phosphorus, 2.5 times more Potassium and 11 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 10.3 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 13.1 times more Energy, 52.5 times more Fat, 61.7 times more Saturated Fat, 12.5 times more Carbohydrate, 3.3 times more Fiber and 5.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy