Comparing Nutrients in 7 ounces Dry Quick QUAKER Oats VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Quick QUAKER Oats	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.4% 736kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	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	12.4% 0.2g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	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	104% 135g	11% 14.2g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	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	49% 18.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	48.5% 27g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.33% 93mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	115% 9.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	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	130% 909mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	104% 57.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Quick QUAKER Oats vs Boiled Broccoli:

• Dry Quick Oats QUAKER Cereals have 8.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Dry Quick Oats QUAKER Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Quick QUAKER Oats vs Boiled Broccoli:

• Dry Quick Oats QUAKER Cereals have 6.1 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 22.2 times more Manganese, 6.8 times more Phosphorus, 1.2 times more Potassium, 18.1 times more Selenium and 7.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.7 times more Sodium and 9.5 times more Water than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Boiled and Drained Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Quick Oats QUAKER Cereals have 10.6 times more Energy, 16.8 times more Fat, 14.1 times more Saturated Fat, 43.1 times more Omega 6, 9.5 times more Carbohydrate, 2.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Broccoli.
• Both Dry Quick Oats QUAKER Cereals and Boiled and Drained Broccoli have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Dry Quick Oats QUAKER Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.