Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Broccoli	Recommended Dietary Allowance
Energy	25.6% 742kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	4.78% 1.53g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	10% 13g	130g per day for Men 19-50 years
Sugars	69% 50g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	33% 12.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.4% 18g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.7mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	26.7% 0.35mg	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	654% 2616μg	31.3% 125μg	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	0.22% 0.2mg	197% 177mg	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	7.28% 1.1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Broccoli	Recommended Dietary Allowance
Calcium	76.8% 768mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.097mg	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	576% 46mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	111% 774mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	249% 27.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Broccoli:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 19.3 times more Vitamin B1, 13.2 times more Vitamin B2, 28.5 times more Vitamin B3, 10.5 times more Vitamin B6 and 20.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 892 times more Vitamin C and 1.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Broccoli:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 8.2 times more Calcium, 31.8 times more Iron, 4.3 times more Magnesium, 5.9 times more Phosphorus, 14 times more Sodium and 33.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 20.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 11 times more Energy, 11.1 times more Fat, 6.8 times more Saturated Fat, 11.9 times more Carbohydrate, 14.8 times more Sugars, 2.4 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.