Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.6% 714kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.3% 18g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	109% 980μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	88.4% 79.6mg	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	5.3% 0.79mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	46.6% 466mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cooked Chopped Frozen Broccoli per 7 oz

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

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 9.7 times more Vitamin A, 14.4 times more Vitamin B1, 8.3 times more Vitamin B2, 22.9 times more Vitamin B3, 3 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 57.3 times more Vitamin C, 3.3 times more Vitamin E and 38.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.1 times more Calcium, 9.4 times more Copper, 14.9 times more Iron, 6.3 times more Magnesium, 9.2 times more Manganese, 6 times more Phosphorus, 2.5 times more Potassium, 4.1 times more Selenium, 40 times more Sodium and 7.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 12.9 times more Energy, 33.3 times more Fat, 93.1 times more Omega 6, 14.1 times more Carbohydrate, 24.3 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6