Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12.7% 369kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	29% 21g	0.86% 0.62g	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	0.28% 0.2g	0.33% 0.24g	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	% 0.25g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 20.4g	% 0.15g	g per day for Men 19-50 years
Fiber	21.6% 8.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	49% 440μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.8% 0.72mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	17% 0.22mg	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	47.8% 191μg	17.8% 71μg	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	0.11% 0.1mg	41% 37mg	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	3.33% 0.5mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	23% 229mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	8.33% 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	104% 8.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	16.5% 0.38mg	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	50.4% 353mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cooked Broccoli Raab:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.9 times more Vitamin A, 4.2 times more Vitamin B1, 5.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 370 times more Vitamin C, 5.1 times more Vitamin E and 134.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Cooked Broccoli Raab:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.9 times more Calcium, 4.6 times more Copper, 6.5 times more Iron, 3.7 times more Magnesium, 7.3 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Selenium, 7.4 times more Sodium and 4.8 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 12.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cooked Broccoli Raab contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 14.8 times more Energy, 9.8 times more Fat, 9.1 times more Saturated Fat, 54.9 times more Omega 6, 23.9 times more Carbohydrate, 34.1 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 3.2 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6