Comparing Nutrients in 100 grams Broccoli Raab VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	0.76% 22kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	60% 78g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	23% 16.7g	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	0.23% 0.17g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	23% 8.7g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	67.7% 0.88mg	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	20.8% 83μg	182% 726μg	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	22.4% 20mg	13.3% 12mg	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	11% 1.62mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	11% 108mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	51% 0.46mg	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	26.8% 2.14mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	NA	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	10.4% 73mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 100 grams of Broccoli Raab have 1.7 times more Vitamin C and 140 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 2.7 times more Vitamin A, 4.6 times more Vitamin B1, 6.5 times more Vitamin B2, 7.8 times more Vitamin B3, 5.1 times more Vitamin B6, 8.7 times more Vitamin B9 and 2 times more Vitamin E than Raw Broccoli Raab.
• 100 grams of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Raw Broccoli Raab as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 100 grams of Broccoli Raab have 33.7 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.9 times more Calcium, 10.9 times more Copper, 13.8 times more Iron, 5.2 times more Magnesium, 5.1 times more Phosphorus, 1.8 times more Potassium, 6.3 times more Selenium, 10.4 times more Sodium and 9.3 times more Zinc than Raw Broccoli Raab.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 2.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 17.2 times more Energy, 10 times more Fat, 10.6 times more Saturated Fat, 51 times more Omega 6, 27.4 times more Carbohydrate, 43.9 times more Sugars, 3.2 times more Fiber and 3.5 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6