Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 379kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	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	58% 75.4g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	43% 31.3g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	7.9% 3g	38g per day for Men 19-50 years
Protein	15% 8.3g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	105% 943μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.6% 12.6mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	10% 0.13mg	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	62.8% 251μg	16.8% 67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.25% 0.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	62.7% 56.4mg	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	3.07% 0.46mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30.7% 307mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	4.22% 0.038mg	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	141% 11.3mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	12.8% 0.29mg	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	43% 300mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	33.3% 499mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.18% 6.56g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Frozen Chopped Broccoli:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 18.1 times more Vitamin A, 17.8 times more Vitamin B1, 11.1 times more Vitamin B2, 26.7 times more Vitamin B3, 2.7 times more Vitamin B5, 9.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 188 times more Vitamin C, 2.7 times more Vitamin E and 38.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Frozen Chopped Broccoli:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 5.5 times more Calcium, 7.3 times more Copper, 14 times more Iron, 4.7 times more Magnesium, 8.1 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium, 20.8 times more Sodium and 3.9 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 13.9 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 14.6 times more Energy, 22 times more Fat, 29.7 times more Saturated Fat, 41.1 times more Omega 6, 15.8 times more Carbohydrate, 23.2 times more Sugars, 2 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6