Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26% 752kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	5.46% 1.75g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	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	119% 155g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.4% 17.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	78% 703μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	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	360% 1441μg	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	26.5% 24mg	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	43% 6.43mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	732% 58.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	105% 732mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Frozen Chopped Broccoli:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 6.8 times more Vitamin A, 14.2 times more Vitamin B1, 8.8 times more Vitamin B2, 20.2 times more Vitamin B3, 6.8 times more Vitamin B6, 10.8 times more Vitamin B9 and 2.7 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.7 times more Vitamin C and 50.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Frozen Chopped Broccoli:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.8 times more Calcium, 12.1 times more Copper, 36.4 times more Iron, 6.3 times more Magnesium, 7.4 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium, 14.3 times more Sodium and 14.9 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 33.3 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 14.6 times more Energy, 16.8 times more Fat, 20 times more Saturated Fat, 47.7 times more Omega 6, 16.3 times more Carbohydrate, 12.3 times more Sugars, 2.9 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6