Comparing Nutrients in 100 grams Broccoli VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	1.17% 34kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	6.53% 2.1g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	55% 71.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	24.4% 17.7g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	22% 8.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	75.4% 0.98mg	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	15.8% 63μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	4.27% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	4.7% 47mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	NA	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	9.13% 0.73mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	37.3% 559mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Raw Broccoli has 892 times more Vitamin C and 1.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 20.4 times more Vitamin B1, 5.3 times more Vitamin B2, 14.2 times more Vitamin B3, 5.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Raw Broccoli has 12.1 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 5.2 times more Calcium, 16.6 times more Iron, 4.9 times more Magnesium, 5.4 times more Phosphorus, 16.9 times more Sodium and 5.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 11.1 times more Energy, 20.2 times more Fat, 18.3 times more Saturated Fat, 10.8 times more Carbohydrate, 10.4 times more Sugars, 3.2 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.