Comparing Nutrients in 100 grams Broccoli VS Dry Quick QUAKER Oats

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Quick QUAKER Oats	14%	16%	70%

Macro Nutrients

	Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Energy	1.17% 34kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	13% 2.2g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.96% 1.42g	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	24.7% 9.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	5.13% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.7% 0.1mg	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	8% 32μg	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	99% 89.2mg	0% 0mg	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	5.2% 0.78mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Calcium	4.7% 47mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	41% 0.37mg	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	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	187% 4.3mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	52.5% 29μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.25% 9.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Dry Quick QUAKER Oats per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli versus 100 g of Dry Quick QUAKER Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli vs Dry Quick QUAKER Oats:

• 100 grams of Broccoli have more Vitamin A, 1.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 50.8 times more Vitamin K than Dry Quick QUAKER Oats.
• While 100 g of Dry Quick Oats QUAKER Cereals contain 7.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli.
• Both Broccoli and Dry Quick QUAKER Oats provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Dry Quick QUAKER Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Dry Quick Oats QUAKER Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli vs Dry Quick QUAKER Oats:

• 100 grams of Broccoli have 11 times more Sodium and 9.5 times more Water than Dry Quick QUAKER Oats.
• While 100 g of Dry Quick Oats QUAKER Cereals contain 7.6 times more Copper, 6.4 times more Iron, 12.9 times more Magnesium, 20.5 times more Manganese, 6.9 times more Phosphorus, 11.6 times more Selenium and 7.8 times more Zinc than Raw Broccoli.
• Both Broccoli and Dry Quick QUAKER Oats contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Quick Oats QUAKER Cereals contain 10.9 times more Energy, 18.6 times more Fat, 9.7 times more Saturated Fat, 1.6 times more Omega 3, 44.9 times more Omega 6, 10.3 times more Carbohydrate, 3.6 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• 100 grams of Broccoli provide inadequate amounts of Energy and Omega 6