Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	58.2% 75.7g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	49% 35.7g	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	10.6% 7.7g	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	% 7.6g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	55% 494μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	53.3% 213μg	16.8% 67μg	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	0.78% 0.7mg	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	2.67% 0.4mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23.5% 235mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	114% 9.1mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	41.7% 292mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 9.5 times more Vitamin A, 14.9 times more Vitamin B1, 7 times more Vitamin B2, 22.3 times more Vitamin B3, 3 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 80.6 times more Vitamin C, 3.1 times more Vitamin E and 35.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry vs Frozen Chopped Broccoli:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.2 times more Calcium, 8.4 times more Copper, 11.2 times more Iron, 4.6 times more Magnesium, 6.9 times more Manganese, 5.8 times more Phosphorus, 1.7 times more Potassium, 18.3 times more Sodium and 4.1 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 10.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Frozen Chopped Broccoli contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 13.8 times more Energy, 13.8 times more Fat, 39 times more Omega 6, 15.8 times more Carbohydrate, 26.4 times more Sugars, 9.3 times more Fructose, 1.9 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6