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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli Raab	Recommended Dietary Allowance
Energy	24.6% 714kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	98% 70.7g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 0.22g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	32.3% 18g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	109% 980μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli Raab	Recommended Dietary Allowance
Calcium	46.6% 466mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.8 times more Vitamin A, 4.9 times more Vitamin B1, 5.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 28.9 times more Vitamin C, 4.1 times more Vitamin E and 97.4 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 Raw Broccoli Raab 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 Broccoli Raab:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.2 times more Calcium, 7.6 times more Copper, 4.3 times more Iron, 3.7 times more Magnesium, 5.2 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium, 13.3 times more Sodium and 2.6 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 11 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 16.4 times more Energy, 8.2 times more Fat, 41.7 times more Omega 6, 26.6 times more Carbohydrate, 93.8 times more Sugars, 45.3 times more Fructose, 2.1 times more Fiber and 2.9 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.5 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6