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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.6% 714kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	98% 70.7g	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	21% 15.3g	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	% 15g	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	109% 980μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.55mg	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	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	1.54% 1.4mg	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	5.3% 0.79mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	46.6% 466mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Chopped 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 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, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 9.5 times more Vitamin A, 14.9 times more Vitamin B1, 7 times more Vitamin B2, 22.3 times more Vitamin B3, 3 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 80.6 times more Vitamin C, 3.1 times more Vitamin E and 35.3 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 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, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.2 times more Calcium, 8.4 times more Copper, 11.2 times more Iron, 4.6 times more Magnesium, 6.9 times more Manganese, 5.8 times more Phosphorus, 1.7 times more Potassium, 18.3 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 10.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Chopped Broccoli contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 13.8 times more Energy, 13.8 times more Fat, 39 times more Omega 6, 15.8 times more Carbohydrate, 26.4 times more Sugars, 9.3 times more Fructose, 1.9 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6