Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, CAP VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Broccoli Raab	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	131% 170g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	121% 88g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	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	771% 3086μg	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	0% 0mg	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	8.2% 1.23mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	482% 38.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	47.3% 331mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	100% 1496mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	292% 32mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 10 times more Vitamin B1, 14.1 times more Vitamin B2, 17.6 times more Vitamin B3, 12.5 times more Vitamin B6 and 18.7 times more Vitamin B9 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 2.2 times more Vitamin B5, more Vitamin C, 2.6 times more Vitamin E and 373.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.6 times more Copper, 9.1 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 6.5 times more Selenium, 22.8 times more Sodium and 21 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium and 37 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Broccoli Raab contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 18.1 times more Energy, 10.4 times more Fat, 40.3 times more Saturated Fat, 24.9 times more Omega 6, 30 times more Carbohydrate, 116.6 times more Sugars and 1.4 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6